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.
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.
-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
6-8 x 100 straightaways at your targeted pace or faster with a 100 jog in between each.
-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
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
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!
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.
-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