SPEEDSTERS WORKOUTS (Week of May 29)

Mileage suggestions for the WEEK of MAY 29 
*5K-10K = ~15-20 miles 
*Half marathoners = ~15-25 miles 
 
MONDAY 
4-6 AHR miles with 5 x 25 second hill surges…work on form by picking your feet off the ground and lifting your knees up by driving with your arms and torso (core). These are NOT sprints but rather form drills that act like weight work.     
 
WEDNESDAY May 31
*****Please meet at the UVa track at 5:30am
-After your workout, please try your best to do some (5-6) barefoot striders along the length of the plush grassy infield. This will help to loosen and strengthen your claves, Achilles and plantar fascia. I’d like to see you make a habit of doing these after your workout every Wednesday. 
  
Three Wednesday workout options:
*Those racing the “Bruce Barnes Mile” = 800 meter “time trial” after your warm up and lots of dynamic drills. 
 
*Those new and unsure of your “pace zip code” = 2 mile “time trial” (will have two course options). This is a great way to see exactly where you’re currently at.
 
*Those racing a 5K on Saturday = 8 x 100 (on the straights) at your targeted pace with a slow 100 jog in between each.   
 
***Everyone else = “Magic Carpet Fartlek” (on the community red turf perimeter loop…have trouble with the camber of the carpet? Then run this workout in lanes 7 & 8 of the big track oval): 
-5 x 60 seconds up-tempo (sub 5K pace)-30 seconds slow and easy
-Followed by 5 x 30 seconds fast (but relaxed)-15 seconds slow and easy
-Take a full 60 second jog after the last 30 seconder. 
-Finish with 5 x 60-30 seconds at a pace faster than the first set!   
 
SATURDAY June 3
Work on building your long AHR run. So, try to add 1-2 miles to your current long run. Once we get rolling I’d like to ultimately see my 5K-10K folks in the 8-10 mile range and the half marathon crew in the 10-13 mile range. 
-But for this week, try to get in 7-9 miles (5K-10K crew) or 8-10 miles (half marathon folks). 
 
Hilly race? Then select a hillier course for these slow and relaxed long training runs. 
 
Also, please make sure you’re staying on top of your hydration and nutrition for these long ones. 
And, by all means, get some good eats and sleep the night before!  
      
*Optional 5K race