 Please join me at the UVa track parking lot at 5:30am for the following workouts…
*Those racing the Women’s Four Miler on Saturday: 4-5 miles total with 6 x 100 straights at a brisk but relaxed pace with a slow 100 jog in between each. You may want to buy a little more sleep and do these on your own later on in the day by running 6 x 20 second surges on a flat surface. *Everyone else, including those running the 4 mile progression run on Sunday morning: 5 x 800 (a little less than one loop around the UVa Park) with a slow 3 minute jog in between each. I’ll have Captain Leah send you my suggested paces for the 800’s. Finish with 2 x JAG steps!
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WEEK of AUGUST 27 *Those racing the Women’s Four Miler (or 4 mile time trial on Sunday) should run less miles this week. Stick to the same days but cut back the mileage. MONDAY August 27 4-5 AHR miles with 7 x 20 second hill surges. Please don’t skip these hill surges (unless you’re prone to calf, hammy or Achilles issues), as they’re important in helping you build upper body strength. WEDNESDAY August 29 Please join me at the UVa track parking lot at 5:30am for the following workouts… *Those racing the Women’s Four Miler on Saturday: 4-5 miles total with 6 x 100 straights at a brisk but relaxed pace with a slow 100 jog in between each. You may want to buy a little more sleep and do these on your own later on in the day by running 6 x 20 second surges on a flat surface. *Everyone else, including those running the 4 mile progression run on Sunday morning: 5 x 800 (a little less than one loop around the UVa Park) with a slow 3 minute jog in between each. Suggested paces for the 800’s below. Finish with 2 x JAG steps! SATURDAY September 1 **All the very best to our Speedsters Women racing the Four Miler and a big thanks to those of you who have so kindly volunteered to help us. Those not racing, please join me tomorrow morning for a special Sunday edition workout. SUNDAY September 2 ***I’ll be meeting the CTC training program folks at 6:45 at Riverview and am happy to get your started right after that at 7:00am. So, please be warmed up and ready to go (drills and all) at 7:00 for our 4 mile progression run as follows: -1 mile out on the hilly loop (first half mile uphill at MP and then the second half mile downhill at 10 mile-10K pace) - 2 miles out the paved river path at 10 mile-10k pace or faster -1 mile back at 5K pace or faster! Finish the 4 mile progression run at the little bridge. So, cooldown 1 mile back to the parking lot.  WEEK of AUGUST 20
*Those training for summer and fall 5K-10K races = ~20-25miles/week or more *Those looking to race 10 miles-Half Marathon this fall = 25-35 miles/week MONDAY August 20 *Time trial crew = 4-5 AHR miles with 5 x 15 second flat surface surges *Not racing the Time Trials = 5-6 AHR miles with 6 x 20 second hill surges WEDNESDAY August 22 ***IMPORTANT time change: Because it’s the first day of school for many of our children, we will, for this week, be meeting earlier at 5:15am. We’ll return to our usual 5:30 time next week. Thanks for being so flexible. Because of the late opening situation at the track, until we figure it out, we’ll be doing our workouts at The UVa Park for now. We will still meet at the track parking lot. I will be offering two flat course “time trial (race)” optionsdown at The UVa Park: *2 Mile time trial (3.5 laps) *5K time trial (5.5 laps or an on-off course) *If you don’t feel up for the time trial, then please run the following UVa Park workout: 9 x 600 in 3 sets of 3 with a slow 2 minute jog (~300 meters) in between each 600. Run these at a fast but relaxed (faster than sub 5K pace)…no straining and make it your goal to run each set faster than the previous! Focus on form. *Finish with 2 x JAG steps! THURSDAY August 23 Want to run the time trial in much cooler weather (it’s supposed to be 61 on Thursday morning vs. 69 on Wednesday)? Then please get in touch with me as I‘ll be offering a Thursday morning option (time and location TBD). SATURDAY August 25 ***Slow and relaxed long run Saturday! Make sure to hydrate and take energy shots throughout these longer AHR runs! * 5K-10K folks = 8-10 AHR miles *Half marathoners = 11-13 AHR miles WEEK of AUGUST 13
Please keep your mileage up this week and feel free to add a mile or two to your normal weekly total. MONDAY August 13 4-6 AHR miles with 6 x 20 second hill surges WEDNESDAY August 15 ***Please join me at 5:30am outside the UVa track for the following: -3 x 800 with a 2-3 minute slow jog in between each -then run 8 x 100 straightaways (4 laps of 100 straights) at a very fast but relaxed pace…kind of like a 20 second fartlek pickup…focus on form and NO straining! Slow 100 jog recovery on the curves in between each fast 100. -After the last 100 take a 2 minute jog recovery -Finish with 2 x 800 at a faster pace than the first set of 3! ***I’ll have Leah post you my suggested paces for the 800’s. *NEW? Please get in touch with me BEFORE Wednesday, so we can go over how to get you safely engaged with our speed group. SATURDAY August 18 8-10 mile workout as follows (hillier or rolling course…some flat sections okay but not all flat): -2-3 miles at AHR -3 miles at HMP-10 mile pace or faster -1 mile of 60-30 fartlek -90 second jog -2 miles faster than the 3 mile pace! -1 mile AHR cooldown SUNDAY August 19 ***Come join me and many others for 4-5 social recovery miles at 6:45am at Greenberry’s. MONDAY AUGUST 6
4-6 AHR miles with 6 x15 second hill surges WEDNESDAY AUGUST 8 **Please join me at the UVa track parking lot at 5:30am for the following workout. Questions about pacing or any other facet of the workout? Then please give me a shout BEFORE Wednesday. After a slow warmup and lots of dynamic drills. -1 mile -Slow 2 minute recovery -8 x 400 with a brief 100 recovery in between each -take a slow 2 minute recovery after the last 400 -1 mile faster than the first one! **I’ll have Leah POST on the Speedsters Blog you my suggested paces for the miles ***Away on vacation? Then please try to find a track or course so as to simulate this workout. ***NEW? Then please contact me BEFORE Wednesday. SATURDAY AUGUST 11 **Please meet me at Riverview all warmed up and ready to go at 6:45 for the following workout: -1 mile loop on the flat section of the course (I’ll explain it) at around 10K pace -run the hilly Market-Chesapeake loop surging the hills and actively recovering on the descents. -Repeat this circuit loop but run this second one faster than the first one! SUNDAY AUGUST 12 *Come join your slow coach at 6:45am for 4-5 social miles from Greenberry’s. |
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