WEEK of JULY 31
I’d suggest trying to be in the 20-35 mile/week range (35 is for folks thinking half marathon) for your mileage this week. More is better and try not to let it dip too far below the 20 mile range, if you’re planning for an upcoming race in the 5K-10K range.
MONDAY July 31
4-6 AHR miles with 6 x 30 second hill form drill surges towards the middle to end of the total run. Please do not skip the hill repeats, unless you’re prone to calf, Achilles or hamstring injuries.
WEDNESDAY August 2
***Please meet at the UVa track parking lot at 5:30am.
***NEW? Then please contact me ASAP call (434-293-3367) or text (434-962-1694) me BEFORE Wednesday, so I can help adjust this week’s workout to safely fit your current fitness level.
-Start with 2 x 800 with a 2-3 minute slow jog in between each
-Followed by 4 x 200 at a fast but relaxed pace (sub 2 mile pace) with a slow 200 jog in between each.
-Finish with 3 x 800 at a faster pace than the first set of 800’s! Same slow 2-3 minute recovery.
SATURDAY August 5
1. Longer run with a workout in the middle as follows: First 2-3 miles at AHR/then run 3 x 2 miles starting at 10mile pace and dropping it down if you feel like you can (run the same 2 miles each time). Try to run each 2 miler faster than the previous. I’ve got two course options that fit the bill for a mix of up, down and flat: A. I’ve got a good 2 mile course at Riverview that gives you a good mix of up, down and flat; B. A new 2 mile course along the new Berkmar “Bypass” too that I’ve mapped out (I’ll have Leah send you maps of both).
2. 3 mile Stagger Start race with me at Towe Park (slowest start first with a head start and fastest start later based on predicted time)
SUNDAY August 6
4-5 mile recovery run with Coach. We meet at 6:45am at the Barrack Greenberry’s. Come join us!
WEEK of JULY 24
Back to your normal weekly mileage this week, so try to get in anywhere from 20-30 miles (pool miles count!)
MONDAY July 24
4-6 AHR miles with 6 x 20 second hill pickups. Towards the latter portion for your run, find a moderate hill that’s long enough to get 20 seconds of surging in. Surge up the hill focusing on lifting your knees and feet by pulling with your arms and torso. After each 20 second surge, very slowly jog back down the hill and repeat.
WEDNESDAY July 26
***Please join is at the UVa track at 5:30am and don’t forget your hydration bottle.
Two choices this week:
1. 4 mile “progression” run: mile 1 at HMP-10 mile/ mile 2 at 10 mile-10K/miles 3, 4 faster! This is a good practice and simulation for your races to come! (I’ll have an on-off course laid out for you)
2. 7200 meter “Spartan” as follows: -2K (5 laps) on the track at MP-HMP
-800 off track at MP or slightly slower
-1600 on the track at 10 miler pace or faster
-800 off at MP or slightly faster
-800 on the track at 10K-5K pace or faster
-800 off the track at MP or faster
-400 on the track very fast but relaxed!
SATURDAY July 29
***Find a hilly/rolling course to run this workout (repeat of July 1 workout). Maybe Bellair, Dick Woods or that Market-Chesapeake/Riverview loop.
After warming up at AHR for 2-3 miles:
-12 minutes at ~10 mile pace
-2 minute active jog
-5 minutes at 5K pace
-1 minute active jog
-8 minutes at a faster pace than the 12 minute section
-2 minute active jog
-5 minutes much faster than the first 5 minute section!
-cooldown for 1-2 AHR miles
8-9 total miles
WEEK of JULY 17
***Please take this as a “recovery” mileage week (we do this every fourth week), so drop your normal mileage by ~30%. So this can be accomplished by reducing your mileage on any given day or dropping days.
MONDAY July 17
4-5 AHR miles with 6 x 15 second FLAT surface form surges…
***these surges are very important in helping with form, strength, fast twitch engagement and injury prevention (if done properly). Please do not do them if you’re prone to calf, Achilles or hamstring injuries. Remember to work on keeping your nose over your toes by running with a slight 3 degree lean at your ankles. Lift your feet and knees by using your core and arms so that your foot strike is always under your frame.
WEDNESDAY July 19
***Please meet at the UVa track parking lot at 5:30am. Bring your water bottles!
***Note: after this week we only have one more short recovery track workout before we head into the faster repeats with long recoveries, in the “sharpening/fine-tuning” phase of this cycle. The key to these short recovery workouts is to follow my pace suggestions (not too fast) for the first few repeats.
Track-Hill workout as follows:
-3 x 1000 (2.5 laps) at 8K-10K pace with a very brief and active 100 recovery in between each
-Then active jog over to the Klockner hill and run 5 x 45 second hill surges (focus on form)
-After completing the hills, active jog back to the track for another set of 3 x 1000 but faster than the first set (~5K pace?)!
**Racing on Thursday evening? Then run 5 x 20 second surges on the track.
SATURDAY July 22
***make sure to bring water!
Long AHR run with added fartlek as follows (the longer warmup is the key to this one as you will be a bit tired by the time you start the fartlek):
*5K-10K folks (8 miles total):
-5 miles at AHR
-followed by 2 miles of fartlek of 60 seconds faster (2 mile paceor faster)- 30 seconds easy-slow (for 2 miles)
-finish with 1 mile at AHR
*half marathoners (10 miles total)
-7 miles at AHR
-2 mile fartlek of 60 seconds fast-30 seconds slow
-1 mile at AHR
SUNDAY July 25
Slow and easy recovery run with Coach at 6:45am at Greeneberrys.
WEEK of JULY 10
~20-30 miles/week…at the lower end, if you’re looking to stick with the 5K-10K race distance for the summer and fall
MONDAY July 10
4-6 miles with 6-8 x 15 second FLAT surface surges
WEDNESDAY July 12
***Please meet at the Univ. Hall parking lot at 5:30am and don’t forget your fuel
We will be down at The Park for the following:
-4 x 600 with a very brief 45 second recovery in between each. Start at 10 mile-10K pace and get faster with each.
-4 x 200 at a fast but relaxed up-tempo pace with a 30 second recovery in between each.
-Finish with another set of 4 x 600 with a 45 second recoverybut run them faster than the first set!
*Those racing at the CTC meet should go short and easy with 3-4 x 15 second surges.
***NEW? Then please give me a shout before Wednesday morning so we can decide what’s best to safely get you started.
THURSDAY July 13
CTC Track Meet at 6:30pm at the UVa track.
SATURDAY July 15
***This “progression” workout should be executed on a hillier version of Riverview. I’ll have Leah send you my suggested course. Can’t get to Riverview? Then please find a hilly course.
5 mile “progression” run as follows:
Mile 1 (hilly loop around Market and Chesapeake) = MP-HMP
Mile 2 (flat “upper” path to the small bridge) = 10 mile-10Kpace
Mile 3 (back to parking lot on “lower” path) = 10K pace
Mile 4 (hilly loop again) = faster than first mile but slower than mile 3
Mile 5 (upper path to small bridge again) = fastest mile!
***”Saturdays in the Park” at the new Y. Fun running games with parents participating with their kids. FREE! 8:00-8:30am at the new Y.
SUNDAY July 16
Come run 4-5 slow and easy recovery miles with Coach (and other folks more than me)…
6:45am at Greenberry’s at Barracks.
Suggested MILEAGE for the WEEK of JULY 3
*5K-10K folks = ~25 miles
*Half marathoners= ~30 miles
MONDAY July 3
*Those racing the 5K on Tuesday = run 2-3 AHR miles (if you normally run the day before a race) or no running.
*Those not racing = 4-6 AHR miles with 6 x 15 second FLAT surface pickup surges focusing on form.
TUESDAY July 4
All the best to those racing the 5K in Hollymead! I’ll see you there.
ONLINE REGISTRATION CLOSES TONIGHT AT 11:59pm
WEDNESDAY July 5
****Please meet at the UVA track parking lot at 5:30…Bring plenty of cold fluids!
Option #1: a 2 mile or 5K time trial…I’ll have a measured course mapped out for you, which will include some on the track followed by some off the track racing. I’ll be offering three of these time trials throughout the summer, leading up to the Women’s race and would like to have you run at least one, if not all three, of them as they will be a stress-free opportunity (as in not having to worry about racing on a Saturday morning elsewhere) for you get battle tested for your big races this September
Option #2: Our first track workout of the season:
-Start with 800 meters on the Magic Carpet (~ 1.5 laps…I’ll mark it with a cone) at 10 mile pace or slightly faster
-Jog slowly over to the track for 4 x 400, starting at 10K pace and getting faster with each one, with a very brief and “active” 100 recovery (no slow jogging) in between each.
-After the 4th 400, jog off the track and head over to the Klockner hill for 4 x 30 second hill surges
-Head back onto the track for another 4 x 400 but faster than the first set of 400’s, with the same very brief and active recovery.
-After the fourth 400, jog off the track (~60-90 seconds) and run 800 on the MC faster than the first one!
SATURDAY July 8
Long AHR run…try to run at least a mile further than your last long AHR run (6/24)…hydrate throughout in addition to taking electrolytes (see Tip #2 above).
You should be running these miles on “feel” and “effort” NOT on “pace”, so run as slow as it takes to feel really comfortable!
*****Find a course that is similar in terrain to your race course.