WEEK of OCTOBER 1
-5K-10K racers = 20-30 total miles (80% AHR/20% faster)
-Half marathoners = 30-35 total miles (85% AHR/15% faster)
MONDAY October 1
*Speedsters = 5-6 AHR miles with 6-8 x 20 second hill surges focusing on form
WEDNESDAY October 3
**Please note: Happy Birthday celebration for Captain Harry at Greenberry’s at Barracks, immediately following the workout!
***Please meet at the AHS track at 5:30am for the following workouts:
-2000 (5 laps) meters on the track at HMP-10 mile pace
-800 meters off the track at MP (about 30 seconds/mile slower than HMP)
-1600 meters on the track at 10 mile-10K pace
-800 meters off at MP
-800 meters on the track at 8K-5K pace or faster
-800 meters off at MP
-400 meters on the track fast!
***NEW? Then please text or call me PRIOR to Wednesday morning, so we can determine the best and safest way to get your started with speed.
SATURDAY October 6
***When making your Saturday long run location selections, keep in mind that the UVa students are on Fall Break from 10/5-10/9, so things will be much quieter around the University and downtown areas. Also, my CTC training group is out at Green Springs this morning.
-5K-10K crew = 9-11 total miles at AHR with a fartlek of 30 seconds fast-30 second slow for the last 2 miles!
-Half marathoners = 14-15 total miles at AHR with a fartlek of 30 seconds fast-30 seconds slow for the last 2 miles!
SUNDAY October 7
Please join us for 4-5 social AHR miles at 6:45am at Greenberry’s
Suggested mileage for the WEEK of SEPTEMBER 24
-5K-10K = ~20-25 miles (~65% AHR/35% faster)
-Half marathoners = ~25-30 miles (~65% AHR/35% faster)
MONDAY September 24
-Please note that the surges are excellent for working on upper body form and strength but please skip them if you’re prone to Achilles, hamstring or calf issues.
4-6 AHR miles with 8 x 15 second flat surface surges
WEDNESDAY September 26
***Please join me at 5:30am at the wonderful Albemarle High Track off Hydraulic Road (behind the school). I’ll mark the warmup course for you.
-2 x 1 mile at 5K-10K pace with a brief 75 second recovery in between each
-6 x 25 second hill surges (next to school…I’ll have them marked for you)
-1 mile faster than the first two!
B. Half marathoners
- 2 x 1 mile at 5K-10K pace with a very brief 75 second recovery in between each
- 6 x 25 second hill surges
- 2000 meters (5 laps) faster than the pace you ran for the miles.
*JRC (Just Running Crew) = 5-7 social AHR miles. Please come join us as there are lots of good places to log some relaxed miles. I’ll have the flat cinder loop marked.
SATURDAY September 29
As an FYI the CTC training group is running at Riverview at 6:45am this week.
-5K-10K folks = 8 miles total with 2 x 2.5 miles at 10 mile-10K pace with a 3 minute jog in between each. Run the second 2.5 miler faster than the first!
-Half Marathoners = 10 miles total with 6 miles at HMP
Please come join us for 4-5 relaxing social miles at 6:45am from Greenberry’s
Remember: pool and treadmill miles count towards your total weekly mileage!
-5K-10K crew = 20-30 total miles
-Half marathoners = 25-35 total miles
MONDAY September 17
5-7 AHR miles with 8 x 15 second hill surges
WEDNESDAY September 19
***IMPORTANT Note: we will be meeting at the Albemarle High track this week. Same 5:30 am time but NEW location.
-3 x 800 with a very brief 60 second recovery in between each. Start at around 10K-8K pace and get faster with each one!
-Followed by a 1 mile off track circuit of 30-30 fartlek (out a half mile and back to the track)
-60 second jog
-3 x 800 faster than the first set!
*Just Running Crew (JRC) = 5-7 AHR social miles (see course suggestions above)
SATURDAY September 22
***There’s a strong possibility that the Pepsi 10K may be rescheduled for today. If you really want to RACE it, then please do NOT run the Wednesday workout and contact me so we can figure out how to adjust your LONG RUN schedule moving forward. Thanks!
-5K-10K crew = 9-10 AHR miles
-Half marathoners = 13-14 AHR miles
Please join us at 6:45 am at Greenberry’s for 4-5 social miles.
WEEK of SEPTEMBER 10
*Those Speedsters looking to race the 5K-10K distances this fall = 20-25 total miles
*Those pointing towards the 10 mile-Half Marathon distance this fall = 25-35 total miles
***Remember: pool and treadmill miles most definitely count towards your weekly total!
MONDAY September 10
*5K-10K crew = 4-5 AHR miles with 6 x 15 second flat surface surge pickups (not sprints!)
*10 miler-Half crew = 5-7 AHR miles with 6 x 15 second flat surface surge pickups (no sprints!)
WEDNESDAY September 12
***Please join meet me at the UVa track parking lot at 5:30am
NEW? It’s very important for you to give me a call or, better yet, stop by BEFORE Wednesday so we can decide what’s best for you to start with. Thanks!
“Park Circuits” as follows:
-2 laps on the flat loop around the Park (~ 1 mile) with 60-30 fartlek
-200 meters up the hill as a surge/:active” 200 meter descent as you head back onto the flat loop again. Focus on efficient form as you use your torso, core and arms to lift your knees and pick your feet up as you drive up the hill.
*5K-10K folks = Do this circuit a total of 2 times
*10 mile to Half crew = Do this circuit a total of 3 times
Try to run each complete circuit faster than the previous.
***Everyone finish with at least one JAG Steps climb
SATURDAY September 15
*Option #1 for both groups = Race the Pepsi 10K!
-Option #2 = Run the Pepsi 10K as a 10 mile workout as follows: 1 mile at AHR/2 miles at MP before the 10K starts/run the 10K as a “progression” starting at HMP for the first mile and then getting faster with each mile/1 mile cooldown at AHR
-Option #3 = 10 miles as follows: 3 miles at AHR/ 6 mile progression run. Start at MP and get faster as you proceed…try to average HMP or faster.
-Option #2 = Run the Pepsi 10K as a progression run…start at MP and try to average around 10 mile pace or faster overall.
-Option #3 = 8 miles as follows: 2 miles at AHR/ 2 x 2 miles (road) at 10 mile-10K pace or faster with a slow 2 minute jog in between each.
SUNDAY September 16
Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s at Barracks.
WEEK of SEPTEMBER 3
1. Those who raced on Saturday or worked out on Sunday = Recovery week, which means NO speed and drop your normal weekly mileage by at least 40%!
2. Those who did not race over the weekend = Recovery week but not as drastic. So, drop normal weekly mileage by about 25-30%.
MONDAY September 3
1. Those who raced on Saturday or did the Progression run on Sunday: 3-4 AHR miles with NO pickups
2. Those who did neither: 4-5 AHR miles with 6 x 15 second flat surface surges
WEDNESDAY September 5
Please meet at 5:30 outside the UVa track for the following workouts:
1. Those who raced last Weekend = 4-5 AHR recovery miles
2. Those who did NOT race over the weekend =
*Group #3 = Crazy 8s Park Circuits as follows:
-800 at HMP
-400 meter hill circuit (surge 200 meters up the hill and active recovery, no jogging, back down the hill)
-800 at 10 mile pace
-400 meter hill circuit
-800 at 10K pace
-400 meter hill circuit
1. Those who raced last weekend = 4-6 AHR miles
2. Those who did not race:
A. 5K-10K folks = 8-10 AHR miles
B. Half marathoners= 11-13 AHR miles
****EVERYONE, PLEASE REMEMBER: Your AHR is about 60-90 seconds/mile slower than your MP or around 2 minutes/mile slower than your 5K-10K pace.
SUNDAY September 9
Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s. Coffee and fellowship to follow.