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***IMPORTANT: Please note that this includes TWO WEEKS of workouts since we won’t be back until late this coming Sunday. WEEK of SEPTEMBER 25 *Folks racing in the 5K-10K range this fall = 20-25 miles (includes pool miles) *Half Marathoners = 25-35 miles (includes pool miles) *Army 10 Milers = taper week, so ~25 miles ***Please note as a reminder: If you want to do a workout at a place like Formula (where they give you a really solid and hard workout), please do not run that day. Instead, count that workout as your running mileage for the day. I would suggest doing that on Monday or Thursday. MONDAY September 25 ***Focus on form when executing your “surges”. 5K-10K = 4-6 AHR miles with 5 x 15 second flat surface surges Half marathoners = 6-7 AHR miles with 6 x 15 second flat surface surges Army 10 Milers = 4-5 AHR miles with 4 x 25 second hill surges WEDNESDAY September 27 ***We’re at CHS at 5:30am. I won’t be able to make it, so Captain Harry will help get you broken into your appropriate groups. You all are so good at sticking to your pace “zip codes”. *****I have placed orange flags at the 400, 800,1200 and 1600. If, for some reason, they’re gone please look for orange duct tape on the outside lane and the white athletic tape in lane 4. -2 x 800 on the track at 10K-10 mile pace with a very short 100 (45 seconds tops!) recovery -2 hilly fartlek loops of 60 second fast followed by 30 seconds slow (2 miles total) -finish with another set of 2 x 800 but faster than the first set (same very short 100 recovery! *Army 10 Miler = 7 x 800 with a 3 minute slow jog recovery in between each. Sub 65 goal = 2:50-2:55 Sub 70 = 3:00-3:05 Sub 75 = 3:10-3:15 Sub 80 = 3:20-3:25 Have another goal? Please text me for your paces. SATURDAY September 30 *5K-10K crew = 7 miles total as follows: -2 miles at AHR -2 x 2 miles starting at HMP-10 mile pace (or faster) and getting faster with the second 2 miler. Take a 3 minute jog in between each. Flat course -half mile cool down *Half Marathon folks = 10 miles total as follows: -2 miles at AHR -4 miles at MP-HMP (rolling course) -5 minute jog -2 x 1.5 miles at 10 mile-10K pace (or faster) with a 3 minute jog in between each (flat course) -5-10 minute cool down jog *Army 10 Miler = 7-8 miles with a 2 mile time trial on a flat surface (like Riverview) WEEK of OCTOBER 2 *5K-10K crew = 25-30 miles *Half marathoners = 30-40 miles *Army 10 Milers = race week (suggested race mileage for those who normally run 4-5 days/week: M- 5/W- 5/Th- 3/F- 2…if you normally run the day before your long run or race then please run 1 mile the day before the race) MONDAY October 2 5K-10K = 4-6 AHR miles with 6 x 15 second flat surface pickup surges Half Marathoners = 6-8 AHR miles with 6 x 15 second flat surface pickup surges Army 10 Miler= 4-5 miles with 4 x 20 second hill surges WEDNESDAY October 4 ***Please join me at the CHS track at 5:30am. The more the merrier…it really makes getting out of bed at 4:30 that much sweeter for your old coach! -2 fartlek hilly neighborhood loops of 30 seconds followed by 30 seconds slow (2 miles total) -4 x 400 on the track at 5K pace with a very brief 30 second recovery (~50 meters) -2 more fartlek loops but this time go 2 minutes fast followed by 45 seconds slow (2 miles total) *5K-10K folks should run 1 loop at the end (instead of 2 loops) *Army 10 Miler = 4-5 miles total with 5 x 15 second flat surface surges SATURDAY October 7 -Make sure to hydrate throughout your long “over-distance”runs -Rolling courses please *5K-10K = 10 AHR miles *Half Marathoners = 15-16 AHR miles SUNDAY October 8 Come join us for 4-5 easy recovery miles…6:45am at Greeberry’s at Barracks
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MONDAY September 18 *5K-10K = 4-5 AHR miles with 5 x 15 second FLAT surface form surges *Half marathoners = 6-7 AHR miles with 6 x 15 second FLAT surface form surges *Army 10 Milers = 6-8 AHR miles 5 x 25 second hill surges WEDNESDAY September 20 ******IMPORTANT: Please note that, at 5:30am, we will be at the CHS track (off Melbourne Road or off Grove Road), NOT the UVa track! *CHS Neighborhood Fartlek loops as follows: 60 seconds fast followed by 30 seconds slow around the hilly loop (~1 mile/loop…I’ll have it marked). 5K-10K folks = 2-3 loops Half marathoners = 3-4 loops *Army Ten Milers = 1-2-1. Take a slow 4 minute recovery jog in between each. Please text me for your targeted paces. I would suggest running the 2 miler as 1 mile on the track followed by a half mile off the track, finishing with a half mile back on the track. Please note that I will have the track measured so you can run on the outside lanes if you so choose to. SATURDAY September 23 Long slow run Saturday: *5K-10K folks = 8-9 AHR miles…please add some flat surface pickup surges somewhere in the last few miles of the total run (4 x 15 seconds). Hydrate! *Half Marathoners = 13-14 AHR miles with 5 x 15 second flat surface surges somewhere in the last few miles. Hydrate! *Army Ten Miler = 14-15 AHR miles with 5 x 15 second flat surface surges somewhere in the last few miles of the total run. Terrain should be somewhat similar to your race course terrain. Hydrate! Suggested MILEAGE for the WEEK of SEPTEMBER 11 *****Pool miles count too! *5K-10K racers = 15-25 miles *Those running the Richmond Half = 20-30 miles *Army 10 Milers = 25-35 miles MONDAY September 11 *Those who raced the Four Miler and feel like they need a little more down time = 4 AHR miles *Those racing the Pepsi 10K (including Army 10 Milers) = 4-6 AHR miles with 4 x 25 second hill pickup surges *Those not racing the 10K but still “working out” this week = 4-6 AHR miles with 6 x 25 second hill pickups ***Pickups: Please focus on form with those late run surges. Use your glutes, arms and core to lift your knees and pick your feet off the ground. Drive with your upper body, not your legs and always keep your nose over your toes so you never see your feet hit the ground! WEDNESDAY September 13 ***We will be meeting in the University Hall parking lot at 5:30 and running all of our workouts from The Park. Several options: A. Those who raced the Four Miler and feel like they need a little more down time = 5-6 AHR miles B. Those who will be “racing” the Pepsi 10K (and want to go for a competitive time) = 6-8 x 100 meter surges starting at race pace and getting faster with each one (no sprinting). Take a slow 60 second jog in between each. C. Those who will be running the Pepsi 10K as a “progression workout” or will be running the suggested alternative Saturday workout: 4 x 1000 with a slow 3 minute jog in between each. D. Army 10 Miler crew not “racing” on Saturday: -3 x 1000 with a slow 3 minute jog in between each - 3 x 200 at a faster pace with a slow 200 jog in between each -Then back to 3 x 1000 but faster than the first set of 1000’s. -As a suggested option try 2 x JAG steps after you finish the K’s. *** my suggested paces for the K’s are listed below. **And please note that the Boston Bound October group will be doing the same workout. SATURDAY September 16 Several options but I’m big on running the Pepsi 10K, as it’s a great way to practice being in race setting conditions, regardless of whether you race it or use it as a progression workout. A. Those who raced the Women’s Four Miler and feel like they need a little more down time before firing up the engines again = 5-7 AHR miles B. *Pepsi 10K as a race (7-8 miles total)! C. *Pepsi 10K as a progression workout: run the first two miles at HMP/the next 2 miles at 10 mile-10K pace/the last 2 mile faster! 8 miles total -Army 10 Milers and Half Marathoners please note: If you do run the Pepsi 10K as a “workout” please run a longer warmup of 3 miles prior to the race. Cooldown 1 mile for a total of 10 miles. D. Alternative workout for those who did not race the Four Miler and not racing the Pepsi 10K = same progression workout run as above. E. Those who raced The Women’s Four Miler but are not racing the Pepsi 10K, who still want to run a workout: 4 x 1.5 miles with a 90 second-2 minute recovery in between each, starting at your 10K pace and getting faster with each 1.5 miler. Flatter to rolling course.  WEEK of SEPTEMBER 4
*“SPEEDSTERS” = I’d like to take this as a “break week” so, not only to get a physical but also a mental break after our summer training cycle session. We will start back up our next training cycle for the fall races (Men’s Four Miler, Richmond 8K and Half and local 5K’s) next week. I’m hoping many of you, including those who raced the Four Miler, will be racing the Pepsi 10K next Saturday. MONDAY September 4 ***IMPORTANT: those who raced on Saturday should run 3-4 AHR miles…no more, please and with no hill surges! *Speedsters who did not race the Four Miler = 4-6 AHR miles…no hill surges WEDNESDAY September 6 ***Please meet at the UVa track parking lot at 5:30 for the following workouts that we’ll be doing down at The Park. *Speedsters = no speed! SATURDAY *Speedsters: -5K-10K folks = 6-8 AHR miles -Half marathoners = 11-12 AHR miles SUNDAY Group recovery run 6:45am at Greenberry’s (4-5 miles). All invited to join us! |
SPEEDSTERS
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