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SPEEDSTERS WORKOUTS (Week of April 24)

4/24/2017

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MONDAY April 24
*Park to Park crew = 4 miles at AHR with 4-6 x 15 second gentle flat surface pickups at 5K pace.
 
*5K-10K crew = 4-6 AHR miles with 6-8 x 20 second hill surges
 
WEDNESDAY April 26
****Please meet at the CHS track at 5:30am
 
-NEW to speed? Then please call me at 293-3367 so we can safely introduce you to some fast stuff. Please do so BEFORE you come out on Wednesday morning.
 
*Half marathoners or if you’re racing a 5K on Saturday = 3-4 miles at AHR with 4-5 x 20 second flat surface pickups
 
*5K-10K folks = (after lots of dynamic drills)
1 mile (on track)
3 minute recovery
Then 8 x 200 off the track (I’ll have measured a flat course for you on the road behind the school) at a fast but relaxed pace with a 90 second-2 minute jog in between each
4 minute recovery after the last 200
1 mile faster than the first (on or part on the tarck)!
 
SATURDAY APRIL 29
*Best to our Park to Park Half and Montalto 5K folks!
 
*5K-10K folks = 8-10 miles total with a 4 mile “progression” run as follows:
Mile 1 = MP-HMP
Mile 2 = 10 mile-10K pace
Mile 3 = 10K pace or slightly faster
Mile 4 = faster!
***I’d suggest a rolling course with some flat sections, like the Riverview/Market/Chesapeake course. ​
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SPEEDSTER WORKOUTS (Week of April 17)

4/17/2017

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SUGGESTED MILEAGE for the WEEK of APRIL 17
*5K-10K = 20-30 miles, unless you’re racing this coming weekend (lower mileage, if you are) 
 *Half Marathon = Taper week so drop your normal mileage by about 30% 
 
MONDAY April 17
****All the very best to our BOSTON MARATHONERS! We have 29 from our crew running (or walking) this iconic event today.
 *5K-10K = 4-6 AHR miles with 6 x 15 second hill surges 
 *Masters Mile = 4-5 AHR miles with 6 x 15 second fast (no sprinting) flat surface surges 
 *Half Marathoners = 4-6 AHR miles with 8 x 15 second hill surges. 
 
WEDNESDAY April 19
***Please meet at 5:30 at the CHS track. I’m so sorry to be missing you this week (see note above).   Reminder: bring a water bottle.
 ***NEW to the Speedsters? Please text me at 962-1694 so I can make sure you start off on the right foot…so as to enjoy your first workouts and not get injured!
 ***Important key: Please make sure you get back to the track early enough from your warmup (which should be run at a nice and relaxed pace) so you can do PLENTY of your dynamic drills. 
 
*5K-10K: 
-3 x 800 with a 2-3 minute slow recovery in between each. Make your first 400 of the first 800 the slowest of the day!
-Then run out to the flag pole circle and back again twice, going 20 seconds fast-20 second slower (so, 2 x the half mile flag circle loop). **Note: This is a new loop as I’m trying to avoid you going too fast on the steep downhills of our normal neighborhood loop.  
-Finish with 2 x 800 faster than the first set! 
***Suggested 800 paces
Sub 17 = 2:38-2:42
Sub 18= 2:44- 2:50
Sub 19 = 2:50-2:58
Sub 20= 3:00-3:06
Sub 21 = 3:06-3:12
Sub 22 = 3:16-3:20
Sub 23= 3:26-3:30
Sub 24 = 3:34-3:38
Sub 25 = 3:41-3:46
Sub 26= 3:49-3:55
Sub 27 = 3:57-4:02
Sub 28 = 4:07-4:12
Sub 29 = 4:15-4:20
Sub 30 = 4:24-4:28
 
*Masters Mile:
6-8 x 100 straightaways at your targeted pace or faster with a 100 jog in between each.
 
*Half Marathoners:
-4 x 800 with a 2-3 minute slow jog recovery in between each. Your first 400 of the first 800 should be the slowest of the day!
-Then run out to the flag pole circle, in front of the school, and back again, twice, going 20 seconds fast-20 seconds slower (so, 2 x the half mile flag circle loop). ***Note: New loop, as I’m trying to avoid you going too fast on the steep downhills of the other loop.       
-Finish with 3 x 800 faster than the first 4!
**Suggested 800 paces (see above...sorry for not converting it to the half marathon…I simply ran out of time)
 
*Racing on Saturday? Then run 6-8 x 100 meter straightaways (see Masters Mile)  
 
SATURDAY April 22
*Run for Autism 5K (8:00am)!
*Masters Mile (~7:30pm)!
*Happy 72nd Birthday Jim Bell!
 
*5K-10K crew = 3 x 1.5 miles starting at 10 mile-10K pace for the first 1.5 miler and getting faster with each one. Take a 3 minute jog in between each. 
Hilly course please…like Bellair.    
 
*Half Marathoners = practice-simulation run (7-8 miles total) as follows:
1 mile at AHR
2 miles at the pace you plan to start out for 2 miles on race day
Then run 4 x 3 minutes at MP with a 1 minute jog in between each
Then run 4 x 3 minutes at HMP with a 1 minute jog in between each
1-2 miles at AHR  
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SPEEDSTERS WORKOUTS (Week of April 10)

4/10/2017

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MILEAGE for the WEEK of APRIL 10
*5K-10K crew = 20-30 miles 
*Half marathon folks = 30-40 miles 
 
MONDAY April 10
***Women’s Four Miler race entries open! Go to Womens4miler.com 
 
WEDNESDAY April 12
Please join us at CHS at 5:30am
 
*5K-10K crew = 
-6 x 400 with a slow 90 second to 2 minute recovery in between each 
-Then run the shorter hilly loop (I’ll go over it) at 20 seconds fast followed by 20 seconds slow  
-Finish with 6 x 400 faster than the first set of 6.
 
*Half marathoners =  
-3 x 1200 with a slow 3 minute recovery in between each 
-Then run the shorter hill loop (I’ll go over it with you) at 30 seconds fast followed by 30 seconds slower
-Come back to the track and run 2 x 1200 faster than the first set.    
 
***New to “speed”. Then please call me at 293-3367 or text me at 962-1694 for specific Wednesday instructions to keep you safe and happy. 
 
***Racing on Saturday? Then run 4-5 AHR total miles with 6-8 x 100 “straights” (100 meter pickups)
 
SATURDAY April 15
*An absolutely gorgeous 5K-10K race course in Free Union   8:00am.  Please come join us for this amazing tour of Chapel Spring Farm, a beautiful 1600 acre estate!
 
*5K-10K folks = long AHR run (8-13 miles)
 
*Half marathoners = 15-17 miles at AHR ​
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Speedsters Workouts (Week of April 3)

4/3/2017

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WEEK of APRIL 3
5K-10K crew = 20-30 miles 
Half Marathoners = 25-35 miles 
 
MONDAY April 3
5-7 AHR miles with 5 x 15 second flat surface surges (no sprinting…focus on form by running fast but relaxed)
 
WEDNESDAY April 5
***We continue to meet at 5:30am at the CHS track…Bring a friend!
 
*Half Marathoners:
3 x 800 with a 3 minute slow recovery jog in between each
-Then run the one mile hilly neighborhood loop at 30 seconds faster followed by 30 seconds slow for the one mile loop. 
-Finish with 3 x 800 faster than the first set with the same 3 minute jog.
***5K-10K folks may choose to run two 2 x 800 sets (instead of 3 x 800 sets)
 
-I’ll have Leah send you my suggested paces. 
 
*Masters Mile folks = 4 x 400 at a brisk pace with a very quick 45 second jog in between each.
Then go 6 x 200 with a long and slow 2 minute jog in between each. 
Take a 5-6 minute slow jog…
And then finish with 4 x 400 at a faster pace than the first set with a quicker 30-40 second recovery.        
 
*****NEW? Then please call me (434-293-3367) or text me (434-962-1694) ahead of time, so we can come up with an abbreviated workout, to help safely ease you into “speed”. 
 
SATURDAY April 8
****KID’S Track and Field CLINIC with the Cavs  at the UVA Cage at 8:30. Free for kids ages 3-12!
 
*Half Marathoners = After warming up for a few miles: 
20 minutes at HMP followed by a 3 minute recovery  
10 minutes at 10K pace followed by a 3-4 minute recovery 
15 minutes at 10 mile pace followed by a brief 2 minute recovery 
Finish with 5 minutes fast (5K pace or faster)!  
-Rolling course please
 
*5K-10K and anyone else who ran the “workout” last Saturday = 3 x 1.5 miles starting at 10 mile-10K pace and getting faster with each. Take a 3-4 minute jog in between each. 
Course suggestions: 
-Riverview if you plan on racing on flatter courses. 
-Racing on a hilly course? Then try my Riverview circuit that includes Riverside to Market to 18th to Chesapeake and back to Riverview as a one mile add on. 
 
*Masters Mile folks = 8 miles total with the following fartlek workout (after warming up for 3-4 miles): 
2 minutes fast followed by 1 minute easy x 6 
Then 1 minute faster- 30 seconds easy x 6
Then finish with 30 seconds faster followed by 15 seconds easy x 6        ​

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    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

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