WEEK of JUNE 25
***Your weekly mileage should continue to climb by about 10-15%/week. As a sneak preview, next week (week of July 2) will be a “recovery” week.
Remember: AHR pace is about 80-85% of your total weekly mileage. Your AHR is about 2 minutes/mile slower than your 5K pace!
MONDAY June 25
4-6 AHR miles with 5 x 15 second FLAT surface form surges…focus on engaging you core, glutes and arms as you lift your knees. Fast but relaxed!
Or…This is a great day to sub in some core class work!
WEDNESDAY June 27
***Come join us at 5:30 outside the UVa track…Captain Jen will kick things off for you!
Fartlek/Hill combo workout as follows:
-3 laps (1 mile) on the magic carpet of 45 seconds fast (sub 2 mile pace)-30 seconds slow fartlek
-then take an active jog (not too slow) over to Cameron Lane (across from the 7-11) for 3 x Cameron Crazies, where you surge the ups (work them!) and float actively on the descents. Each loop is just shy of a half mile.
-3 laps back on the magic carpet of 60-30 (not 30-30 but try to cover these 3 laps faster than the first time!
***Total run with warmup and cooldown should be in the 6-8 mile range.
SATURDAY June 30
“LSD” Saturday: Long, Slow Distance run!
*5K-10K folks = 7-8 AHR miles with 4 x 15 second flat surface surges towards the latter portion of the run
*Those pointing towards the Half Marathon distance for later this fall = 9-11 AHR miles with 4 x 15 second flat surface surges towards the latter portion of the run.
SUNDAY July 1
Please come join me (and many other folks a lot more interesting than me), for 4-5 recovery social miles at 6:45am at Greenberry’s at Barracks.
WEEK of JUNE 18
***Suggested mileage = keep adding about 5-10% to your weekly mileage until we get to your recovery week (the week of July 2).
MONDAY June 18
(3rd longest mileage run of the week)
4-7 AHR miles with 6-8 x 15 second flat surface surges (focus on form).
Please do not miss these surges, unless you have hamstring, calf or Achilles issues.
My recommended day for a Formula type workout (subs and counts for your Monday mileage)
WEDNESDAY June 20
(Second longest mileage day of the week)
***Please come join me at the UVa track parking lot at 5:30am for the following workout (A Speedster favorite):
“SPARTAN” time…6200 meters of continuous joy, as follows:
-1600 on the track at HMP-10 mile pace
-800 off the track (400 out and 400 back) at MP (no slower)
-1200 on the track faster
-800 off at MP
-800 on the track faster
-800 off at MP
-200 on the track very fast but relaxed (no straining)!
***After you finish the Spartan we’ll have five quick minutes of core cooldown. I love how so many of you have been good sports by doing these fun drills the last few weeks. Please join us.
*****NEW? Then please call, text or, better yet, stop by to chat with me about what’s the best way to get you engaged with “speed”, BEFORE Wednesday morning. Thanks! We look forward to welcoming you.
SATURDAY June 23
(Longest mileage day of the week)
After warming up and doing your dynamic drills head into the following workout at Riverview:
- 1 x 1.5 miles (from the “S” at the entrance to the Park to Free Bridge) at HMP-10 mile pace.
- After a 60 second jog, head straight into 6 x surging the flight of stairs on the other side of the bridge. Focus on lifting your knees as you work your way up the steps (do not skip any steps). Walk back down the steps and try to get back up the next flight faster than the previous.
- After the fifth and final flight of stair surges take a 2 minute slow jog recovery.
- Then finish with another 1.5 mile run along the same route,going back, but faster than the first one (~10K pace or faster)
***Can’t make it to Riverview? Then please find a flatter 1.5 mile course with a hill or steps at the end. No steps? Then find a hill and go 5 x 20 seconds up it instead.
SUNDAY June 24
Come join us for 4-5 relaxing and social miles at 6:45 at Greenberry’s at Barracks
WEEK of JUNE 11
Suggested Mileage = Because each of you, based on your questionnaires, are currently running different weekly mileage (12-50) miles and like to get up to different levels of mileage (20-75) I’m going to leave it up to you on what mileage you feel best with. My only suggestion would be to eventually get it up to a minimum of 25-30 for the 5K-10K range and 35-40 range for the half. The way to do this is to add 10%/week.
MONDAY June 11
4-7 AHR miles with 6-8 x 15 second FLAT surface form surges towards the latter portion of the run. Take a 30-45 second slow jog in between each surge.
WEDNESDAY June 13
***Please join me at the UVa track parking lot at 5:30am for the following workout options:
*Fartlek circuits as follows:
- 3 laps on the magic carpet of 60 seconds fast-30 seconds slow
-then take an “active” (not too slow) recovery over to Cameron Lane for 3 loops of Cameron Crazies working the ups (use your arms and core to lift your knees) and cruising on the downs. Try to run each half mile loop faster than the previous.
-then take an active recovery back to the magic carpet for 3 more laps but this time at 75-30.
Try to run the second set of 3 laps faster than the first set!
Remember: “fast” is sub 5K pace but NOT an “all-out sprint”!
-Finish with 5-7 minutes of my “core cooldown” drills
*2 mile time trial for anyone who wants to see where they are currently at, so as to use it as your personal pace guide for the summer workouts (I can tell you what your current 5K, 10K, 10 mile and Half potential is based on that 2 mile time).
****NEW? Then please do NOT run the entire workout! Please give me a call or stop by BEFORE Wednesday, so we can decide what is the best way to safely ease you into the speed work. This is a very important component of our athlete/coach communication relationship.
SATURDAY June 16
****United Way Relays…it’s not too late to sign up if you do it by the middle of this week. I’d love to have you join me in supporting this event by either volunteering or entering a team. Thanks!
-Fall half marathoners = 8-9 AHR miles (or 1 mile beyond your most recent long run)
-5K-10K folks = 7-8 AHR miles (or 1 mile beyond your most recent long run)
Come join the group for 4-5 relaxing and very social miles at 6:45am at Greenberry’s in Barracks.
I hope more of you will be signing up to race the United Way Relays Saturday, June 16! We would love to have two equal Speedsters teams!
Also, please get your SPEEDSTERS FALL RACING QUESTIONNAIRE to Captain Leah ASAP. Thanks!
I’m so excited that we’re starting our next training cycle this week! This summer training cycle is meant to prep you all for late summer races like The Women’s Four Miler and the Pepsi 10K and fall races like President Ryan’s huge community Inauguration 5K (10/20), Army Ten Miler, Richmond 8K and Half and our local 5K’s. And, of course, we will include, within the weekly structure, the summer 5K’s and, for those, who enjoy them, the CTC Track meets.
Here’s a brief overview of the summer…
*We will start with several weeks of Monday pickup form surges and Wednesday hilly fartleks to build your strength and shorter Saturday workouts.
*We will move on to the track in late July, as your speed sharpens and lengthen the distance of your long runs.
*Your weekly mileage will build, over the next few weeks, to the 25-35 mile range (25 for those looking at the 5K-10K range and 35 or more for those pointing to a fall 10 Miler or Half). Pool and treadmill miles count towards your total weekly mileage.
*I will also include some 2 mile and 5K TIME TRIALS on designated Wednesdays along the way: 6/20, 7/18, 8/15
And, in doing all of this, my four personal coaching GOALS will be guiding you to:
1. Stay injury free!
2. Enjoy lacing up your shoes….in other words, have fun with your running!
3. Comfortably fit running into your overall lifestyle.
4. Hit your personal race times!
Here are some very important things I’d like to see you working on during this next cycle:
1. Please try to get in at least 4-5 days/week of cross training, with the emphasis on upper body and core work. And, if it’s a full-fledged hard workout like Formula, I’d like to see you space that away from your Wednesday hard workout (Mondays are best). Here’s a weekly template to follow:
Mondays – group class or follow my suggested form surges (see Mondays each week)
Tuesdays- “Home Gym” 8-10 minute routine: pushups, situps, planks and pull ups
Wednesdays- JAG steps or bleacher stairs plus my new “7 minute core cooldown” circuit
Thursdays – Home Gym!
Fridays- Yoga or Pilates
Sundays- Home Gym!
2. Your recovery days are the most important days of the week! Stick to the 80/20 rule, which I want you running 80% of your weekly miles at your AHR and the other 20% faster. And remember: AHR is as slow as it takes to feel VERY relaxed (~90 seconds to 2 minutes slower than 10 mile pace)!
3. Practice the art of PERCEIVED EFFORT, as in slowing it down to make sure your effort and not your pace is always the same, no matter how hot and hilly it is or how tired you are!
4. Keep a good Journal by hand, including important things like conditions, how you’re feeling, hydration, sleep and pace of first mile.
5. Communicate with your coach if things are going astray or if you have a question about your training.
See you this Wednesday back at our normal 5:30 time at UVa!
WEEK of JUNE 4
*Suggested mileage = 15-25 miles
-Saturday is always your longest day
-Wednesday is always second longest
-Monday is your third longest
-Thursday (and Sunday, if you run a fifth day) are your shortest.
MONDAY June 4
4-7 AHR miles with 6 x 15 second FALT surface form surges working on lifting your knees with your arms and core!
WEDNESDAY June 6
***Please note that we’re back to our regular 5:30 starting time this week. We will continue to meet at the UVa track parking lot and will be working out down at The UVa Park.
-2 loops around the Park at 30-30
-8 x 30 second hill surges
-2 more loops but this time at 60-30.
Try to run the second set of 2 loops faster than the first set. 2 loops is about 1.1 miles
-Then 2 sets of JAG steps (optional)
-Finish with my new “7 minute Core Cooldown” circuit.
SATURDAY June 9
“15/10/5” on a flatter course as follows:
-After warming up at AHR for at least 2-3 miles, run 15 minutes at MP-HMP
-2 minute slow recovery
-10 minutes at a faster pace
-60-90 second slow recovery
-5 minutes faster!
-cooldown for at least 1 mile
6-8 miles total