​WEEK of JUNE 26
***pool miles count!
5K-10K folks = ~ 20-25 miles or more  
Half marathoners = ~25-30 miles or more 
 
MONDAY June 26
4-6 AHR miles with 8 x 15 second FLAT surface surges…fast but very relaxed!  
 
WEDNESDAY June 28
**Please meet at the UVa track parking lot at 5:30am. I’ll be away, so please break yourselves into your appropriate pace groups. 
 
Magic Carpet (red 3 laps to the mile, community loop on outside of track) fartlek plus “Cameron Crazies” (see map) as follows: 
-Start with 5 laps on the Magic Carpet (or 6 laps on the outside lanes of the track, if the M.C. bothers your ankle or knee) of 2 minutes slightly slower than MP followed by 2 minutes faster than MP. The purpose of this moderate fartlek is to not only get you safely warmed up for your Crazies but is also to get your legs feeling a bit tired before you start the hills…like what you might feel halfway through a race.  
-After the 5 laps on the MC, head on over to Cameron Lane (across from 7-11 on Ivy Road…see map) for 5 loops of “Cameron Crazies”: charge/surge all of the hills and use the downhills as a way to recover. Do not sprint down the hills but float down them so as to get your breathing back to charge up the next hill. Try to make each loop (~.45) faster than the last one.   
 ***NEW? Please text me at 962-1694 (only way to get in touch with me on Monday or Tuesday this particular week) so we can map out an appropriate workout to get you safely engaged with speed. 
 
SATURDAY July 1
“12/5/8/5” workout as follows:
-12 minutes at 10 mile-HMP followed by a 2 minute jog
-5 minutes faster (~5K pace) followed by a 1 minute jog
-8 minutes at a faster pace than the 12 minutes followed by a 2 minute jog
-5 minutes at your fastest pace of the day!
**Try to find a rolling course where traffic is light enough that it doesn’t get in the way of your progress.   
 
***Racing the 4th of July 5K? Then please run some AHR miles instead of this workout, as you won’t be fully recovered by Tuesday. 

WEEK of JUNE 19
Mileage Recovery week…so about 20-30% less than what you’ve been averaging…try to lower your mileage on your recovery days or take a day off
 
MONDAY June 19
4-5 AHR miles with 6-8 x 15 second FLAT surface pickup surges. Work on keeping it fast but relaxed and focus on your form. Use your arms and torso to pull lift your knees and feet off the ground. Fast but relaxed!
 
WEDNESDAY June 21
*Please meet at the UVa track parking lot at 5:30am
***Bring your fluids!  
 
Park Spartans as follows (at the UVa Park):
-800 on the outer flat loop at MP
-800 on the road (400 up the hill and 400 back down the hill) at slightly slower than MP
-800 on the outer loop at HMP-10 mile pace 
-800 on the road slightly slower than MP
-800 on the outer loop faster!
-800 on the road loop faster than previous two hill loops
***no “break” between each 800!   
 
***NEW to the group or to speed? Then please call me at 434-293-3367 or text 434-962-1694 (BEFORE Wednesday, so I can help to safely ease you into these workouts.    
 
**New and have no idea what your paces are? Then please have me time you for a 2 MILE TIME TRIAL down at The Park. 
 
*Mile folks = 14 x 100 at mile pace with an “active” (no slow jogging) 100 recovery in between each. Run the 100’s at pace on the straightaways and the 100 recoveries on the curves.     
   
SATURDAY June 24 
***United Way Relays! Please sign up a 4 x 800 team today! 
 
*Long AHR run…add a mile to the length of your last long run. Run it as slow as it takes to feel comfortable. Towards the latter portion of the run, try doing a light fartlek of 1 minute faster (~10 mile-10Kpace) followed by 30 second slow for the last 2 miles.
Try to pick a course that closely simulates your race course. 
 
Long AHR Run Guide: I’d like to see those of you shooting for the 4 Miler and Pepsi 10K be in the 8-10 mile range by the end of the summer. Those going for the Army 10 Miler or Richmond Half later on in the fall, should be in the 10-12 mile range by the END of the summer.

​

​WEEK of JUNE 12
*5K-10K folks = ~20-25 miles (more if you’d like) 
*Half marathoners = ~25-35 miles (more if you’d like)
 

MONDAY June 12
4-7 AHR miles with 4-6 x 15 second FLAT surface surge form pickups. 

WEDNESDAY June 14
***Please meet at the UVa track parking lot at 5:30am for the following workouts:

*Flat and Hill fartlek as follows: 
-3 loops of 90 seconds at or slightly slower than MP (~ 60 seconds slower than your 5K pace) followed by 90 seconds faster (~10 mile-10K pace). Do this for 3 loops around The Park (~1.75 miles).   
-take a 2-3 minute jog 
-then run 30 seconds faster/followed by 30 seconds slower, up the long hill from The Park all the way to the tippy top of the infamous Darden hill (I’ll explain the course in detail on Wednesday). 
-Depending on how you’re feeling (and how much mileage you’re used to) you can either finish with that and head back to the track parking lot OR take an active jog back down the long hill and run another one. Yes!      

*2 mile time trial, if you would like to see where you’re currently at. We will do it down at The Park (~3.5 loops).    

*New? Then please, by all means, call or text me BEFORE Wednesday morning, so we can keep you safe by finding the right amount of “speed”. This is VERY important.  

SATURDAY June 17 
“15/5/10” 
15 minutes at HMP-10 mile pace
2 minute jog
5 minutes at 5K-10K pace
2 minute jog  
10 minutes at a pace faster than you ran the 15 minutes!

*Gently rolling to flatter course please. 

WEEK of JUNE 5
 
SPEEDSTERS
*5K-10K folks = ~ 15-25 total miles
*Half folks = ~20-30 miles
  
PACE CHART
AHR = ~45 seconds-1 minute (or slower, depending on the heat and terrain) slower than MP
HMP = ~15-20 seconds faster than MP
10 mile = ~10 seconds/mile faster than HMP
10K = ~15-20 seconds/mile faster than 10 mile
5K = ~10-15 seconds/mile faster than 10K
2 mile = ~75 seconds/mile faster than MP  
 
MONDAY JUNE 5
*Speedsters = 4-6 AHR miles with 6 x 15 second flat surface form pickups surges
 
WEDNESDAY JUNE 7
***Please meet me at the UVa track parking lot at 5:30am
*Speedsters…three options:
Option A. - Bruce Barnes Mile folks = 4 x 300 faster than your targeted race pace with a long and slow 4-5 minute recovery in between each. 
Option B. – Two mile time trial 
Option C. – “Cameron Crazies” (see Group #1 above for detailed description…you will be doing 4 of these loops)       
 
SATURDAY June 10
*Speedsters 5K-10K folks = 7-9 AHR miles (still working on building your base mileage foundation)
*Speedsters Half marathoners = 10-11 AHR miles (base mileage foundation)     ​