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WEEK of OCTOBER 30 *5K-10K racers = 20-25 unless you’re racing this week, in which case go 15-20 miles *Richmond Half marathoners = 18-25 miles (taper week) *Richmond Marathoners = 28-33 miles (taper week) ***Important: Not racing Richmond but have your marathon later on in the month? Then please text me for mileage and workout advice MONDAY October 30 *5K-10K folks = 4-6 AHR miles with 5 x 20 second hill surges *Half marathoners = 4-6 AHR miles with 5 x 20 second hill surges *Richmond marathoners = 4-6 AHR miles with 5 x 20 second hill surges WEDNESDAY November 1 ***Please meet at the CHS track parking lot at 5:30. I’ll be away until Wednesday afternoon and will miss being with you on my favorite morning of the week but the ever popular Captain Harry will set out the cones (at the 200, 400, 800, 1200, 1600 marks) and get you into your pace groups. *****IMPORTANT to everyone: Do extra amounts of dynamic drills prior to this edgy faster twitch workout as I want your fibers extra warmed up and loose before you start. And make sure you run the first 400 of the 1600 slower. *5K-10K folks (unless racing this weekend): -1600 at 10K-10 mile pace -400 slow jog -800 faster (5Kpace) -400 slow jog -600 faster with a 2 minute jog -2 x 400 faster with a 90 second-2 minute jog -4 x 200 faster with a 200 jog ***IMPORTANT: having some slight hammy or calf issues? Then skip the 200’s and go 4 x 400 (instead of 2 x 400 and 4 x 200). If your hammy or calf issues are persistent then please get in touch with me ASAP so we can decide what workout , if any, is best for you. *Richmond Half and Full marathoners: -1600 at HMP-10 mile pace -400 slow jog -1200 faster (~10K-5K pace) -400 slow jog -800 faster (5K pace or faster) -400 slow jog -2 x 400 faster with a 90 second-2 minute slow jog in between each -2 x 200 fast but relaxed (no straining…focus on form in using your core and engaging your glutes to lift your knees) with a slow 200 jog in between each ***IMPORTANT: Hammy or calf issues? See above. *Racing this weekend? Then run 5 x 200 at 5K pace (no faster) with a slow 200 jog in between each. SATURDAY November 4 *5K-10K folks = 6-7 miles total as follows: 2-3 miles at AHR 1 mile of 60 seconds faster followed by 60 seconds slower. 1 mile of 30 seconds fast followed by 30 seconds slow 1 mile of 60 seconds fast followed by 30 seconds slow 1-2 miles at AHR Hilly to rolling course please. *Richmond Half marathoners = 7-8 mile “simulation/practice” run as follows: -1 mile at the exact pace you plan to run for the first mile in the race -2 miles at MP -6 x half mile at HMP-10 mile pace with a 1 minute jog in between each -1-2 AHR miles *Richmond marathoners = 7-8 miles total as a “practice-simulation” as follows (on similar terrain to race course): -run the first 2 miles at the exact same pace you plan to run for the first 2 miles on race day -run the next 2 miles at MP -then run 4 x half mile at HMP with a 1 minute jog in between each -last 1-2 miles at AHR SUNDAY November 5 4-5 AHR miles with Coach and friends at 6:45 at Greenberry’s.
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WEEK of OCTOBER 23
*5K-10K fall racers = 20-25 total miles *November half marathoners = 30-35 total miles *November marathoners = ~40-44 miles MONDAY October 23 *5K-10K folks = 4-5 AHR miles with 6 x 15 second fast flat surface form surges faster (jog for 45 seconds in between) *Half marathoners = 5-7 AHR miles with 8 x 20 second fast flat surface form surges (40 second jog in between each) *Marathoners = 7-8 AHR miles with 8 x 20 second fast flat surface form surges (with a 40 second jog in between each) WEDNESDAY October 25 ***Please join us at 5:30am at the CHS track parking lot. *5K-10K crew: - 6 x 400 with a 90 second slow recovery in between each -90 second jog after the 6th 400 before the hills - 4 x 25 second hill surges - 2 minute recovery after the last hill and before the last set of miles - 2 x 1 mile with a 3-4 minute jog in between each *Half and full marathoners: -3 x 1 mile with a slow 3-4 minute recovery in between each -90 second jog after the third mile before running the hill surges -5 x 25 second hill surges -2 minute recovery after the hill surges before running your last set of miles - 2 x 1 mile faster than the first 3! **J.R. group (“just running”) = 5-7 AHR miles November Half and Full marathoners mile paces sub 3:00 (or sub 1:25 half) 5:50-5:59 sub 3:10 (or sub 1:30 half) 6:03-6:18 sub 3:20 (or sub 1:35 half) 6:25-6:38 sub 3:30 (or sub 1:40 half) 6:42-6:58 sub 3:40 (or sub 1:45 half) 7:00-7:13 sub 3:50 (or sub 1:50 half ) 7:18-7:28 sub 4:00 (or sub 1:55 half) 7:30-7:45 sub 4:10 (or sub 2:00 half) 7:50-8:03 sub 4:20 (or sub 2:05 half) 8:05-8:22 sub 4:30 (or sub 2:10 half) 8:25-8:38 miles for 5K-10K folks sub 18 5:45-5:56 sub 19 6:00-6:12 sub 20 6:15-6:29 sub 21 6:34-6:49 sub 22 6:54- 7:09 sub 23 7:09-7:25 sub 24 7:25-7:39 sub 25 7:42-7:59 sub 26 7:59-8:12 sub 27 8:14-8:26 sub 28 8:27-8:39 sub 29 8:42-8:59 sub 30 9:00-9:11 sub 31 9:12-9:22 SATURDAY October 28 *5K-10K = 4 mile time trial/progression run *Half marathoners = 6 mile time trial/progression run ****For these fast progression sustained workouts, please start at MP-HMP and keep getting faster with each half mile! Find a course that is similar to your race terrain. *Marathoners = Please run these options on terrain similar to your race course A. Two week taper = 20 miles at AHR (last chance to practice nutrition). Try to start later so as to simulate some miles in the sun and warmth. B. Three week taper = two options, depending on what you think you’re weak in or have been missing in this cycle: 1. 12 miles total with a 6 mile progression run as follows: mile 1 at MP/mile 2 at HMP/mile 3 at 10 mile pace/miles 4,5,6 faster! 2. 12 miles total with the last 8 miles at MP-HMP WEEK of OCTOBER 16 *November marathoners = ~50-55 miles *5K-10K Speedsters = ~20-30 miles *Half marathoner Speedsters = ~30-40 miles ***Please note that I have the Speedsters half marathon folks doing the same Monday and Wednesday workouts together with the November marathoners. The half folks may also choose to run for a good portion of the long run with the marathoners on Saturday too. MONDAY October 16 *November marathoners and half marathoners = 6-8 AHR miles with 6-8 x 15 second FLAT surface form surges with a complete recovery jog in between each (maybe ~45 seconds). *5K-10K crew = 4-6 AHR miles with 5-7 x 15 second FLAT surface form surges with a complete recovery jog in between each. WEDNESDAY October 18 ***Please join me at the CHS parking lot at 5:30am for the following track workouts and road AHR miles… *November marathoners and half marathoners = -1 mile -2 minute slow jog recovery -5 x 20 second hills (next to track) -2 minute slow jog recovery -2 miles -4-5 minute slow jog recovery -1 mile faster than the first one! ***Captain Harry will send out my suggested paces to the BB folks. ***Speedsters: please text me for your paces. *5K-10K Speedsters = -3 x 1000 with a 3 minute slow jog in between each -5 x 20 second hills (next to track) -3 x 1000 faster than the first set! ***Captain Leah will be sending you my suggested paces *Those racing a 5K on Saturday = 6-8 x 100 straightaways pickups with a slow 100 jog in between each. *JR (Just Running crew) = 5-7 AHR miles SATURDAY October 21 ***Please run all of these on terrain that’s similar to your race course terrain. *November marathoners = two options: -Two week taper option: 14 miles as follows: a very long warmup of 6 miles at AHR/followed by a 7 mile progression run starting at MP and slowly but steadily working down to 10K pace/1 mile cooldown. -Three week option: 21 miles as follows: 15 miles at AHR followed by 6 miles at MP. *Half marathoners Speedsters = 15-17 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles). *5K-10K folks = 10-11 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles) *Two 5K races of note: A. Lion to Hokie 5K (Glen Anderson’s memorial run for his son) at Louisa High B. SPARC 5K run on the crushed gravel roads of a beautiful farm within historic Green Springs SUNDAY 4-5 AHR miles from Greenberry’s at 6:45am 
WEEK of OCTOBER 9 *5K-10K racers = 20-30 total miles *Half marathoners = 25-35 miles ***Please keep in mind that if you’d like to do indoor workouts, like Formula, which are excellent but hard, they should be used as a SUBSTITUTE to (instead of) your run workout on Monday or Wednesdays. MONDAY October 9 4-7 AHR miles with 5 x 15 second FLAT surface surges. With the surges, focus on form by engaging your core, glutes and arms to lift your feet and knees. WEDNESDAY October 11 Please join me at 5:30 in the CHS parking lot for the following workout: -5 x 400 at 5K-10K pace with a very short 45 second (at most) recovery in between each -1 neighborhood fartlek loop of 30 seconds fast-30 seconds slow (1 mile) -5 x 400 faster than the first set with the same short recovery ***Want to sleep in but still would like to run some speed? Then come join me at 6pm at Champion Brewery for a short fartlek workout (4 miles total including the warmup and cooldown) SATURDAY October 14 *5K-10K crew = 8 miles total as follows: -1 mile at AHR -3 miles at 10 mile pace -straight into a 1 mile fartlek of 30 seconds fast-30 seconds slow -4-5 minute jog -2 miles at 10K pace -4-5 minute slow jog **terrain similar to your race course *Half marathoners = 12 miles total as follows: -1 mile at AHR -5 miles at MP-HMP -straight into a 2 mile fartlek of 30 seconds fast-30 seconds slow (2 miles) -4-5 minute slow jog -3 miles at HMP-10 mile pace -4-5 minutes at AHR **please run this on terrain similar to your race course SUNDAY October 15 Come join us for 4-5 AHR miles at 6:45am at Greenberrys |
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