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MONDAY November 26
4-6 AHR miles with 6-8 x 15 second hill surges WEDNESDAY November 28 **Please come join me at the AHS track at 6:00am for one of the following options: A. Those racing at Monticello on Saturday = 4-5 AHR miles with 8 x 15 second flat surface surges along the straight stretches if the track. B. Those looking to workout for a future 5K = 12 x 400 in three sets of four. Run the First set at 5K pace/Second set faster and Third set the fastest! Take a brief 45-60 second recovery in between the 400’s and a 90 second recovery in between the sets. C. Those looking for some social miles = 5-6 AHR miles together SATURDAY December 1 A few options: A. Monticello Holiday 5K…beautiful course (not the all uphill climb to Montalto). Watch the stunning sunrise from the mountaintop! B. Longer AHR miles (8-10) with a 3 mile “pickup” in the middle at HMP-10 mile pace. SUNDAY December 2 Come join us for some social AHR running or brisk walking miles at Greenberry’s at Barracks at 6:45am.
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WEEK of NOVEMBER 19
The recovery continues: *Richmond Marathoners need to be running no more than 2-4 miles on any given run this week! Your recovery is the single most important phase of your next training cycle. *Richmond Half Marathoners = 3-5 mile runs on any given day this week. *Everyone else, either normal weekly mileage or, if you’re racing, race week cut back mileage MONDAY November 19 *Those racing a Thanksgiving Day race = 4 AHR miles with 5 x 15 second flat surface surges *Everyone else, who is still in training for late fall 5K‘s= 4-6 AHR miles with 8 x 15 second HILL surges WEDNESDAY November 21 Please note that we will be meeting at 6:00am starting this week. Same AHS location, for now. *Those not racing a Turkey Trot and still in training for a late fall 5K = 5 x 1000 with a slow 3 minute jog recovery in between each. I’ll have Leah send you my suggested paces. *Those racing a Turkey Trot = 2-3 AHR miles with 3 x 15 second flat surface surges SATURDAY November 24 *Those still in training for a late fall 5K = 7-8 miles total as follows: 2-3 miles at AHR -16 minutes at 10 mile pace or faster -90 second jog recovery -8 minutes at 10K pace or faster -60 second jog recovery -4 minutes as fast as you can handle! 1-2 mile cooldown at AHR *Those who raced on Thanksgiving Day = 4-5 AHR miles SUNDAY November 25 Come join us for 4-5 social miles at 6:45am at Greenberry’s WEEK of NOVEMBER 12
*Those racing Philly on Sunday 11/18 = race week! *Those who raced the Richmond half or full = RECOVERYweek! -Marathoners = 1-2 miles/day tops! -Half marathoners = 2-4 miles/day tops! *5K-10K Speedsters = 20-30 miles MONDAY November 12 *Speedsters = 4-6 AHR miles with 8 x 15 second flat surface surges *Philly marathoners = 4 AHR miles with 3-4 x 15 second flat surface surges WEDNESDAY November 14 *Please meet me at the AHS track at 5:30am for the following: -“Spartan 1000’s “: -400 on the track at 5K pace -600 off the track at MP (~60-70 seconds/mile slower than 5K pace) Do this a total of 6 times for 6000 meters total. Try to pickup the pace of with each 400. So, every time you hit the track pickup the pace for the 400’s! *Philly crew 1 x 400 at the pace you plan to start for the first mile on race daythen go straight into (no break) 3 x 400 at MP 3 x 400 at 10 mile pace Take a slow 90 second recovery in between each 400 (except after the first starter 400) *Those racing the Kelly Watt 2 Miler = 6 x 400 at 5K pace with a slow 90 second recovery in between each. *Those who raced the full of half marathon = slow AHR miles. NO workout…SLEEP IN! SATURDAY November 17 *Kelly Watt 2 Miler *Longer AHR run with a 60-30 fartlek for the middle 3 miles. *Those who ran the Richmond marathon = 2 slow AHR miles *Those who ran the Richmond half marathon = 3-5 slow AHR miles SUNDAY November 18 ***All the very best to our PHILLY crew! *Come join us for 4-5 social AHR miles at 6:45am at Greenberry’s Here are a few other tips from your coach to help you with your long distance race journey…
I hope to see you this week! Cheers! Mark 434-293-3367 (day phone) 434-962-1694 (text) WEEK of NOVEMBER 5 *Those racing the Richmond full, half and 8K = Race Week (see below)! *Those racing Philly = Taper Week! 29-32 total miles. *Speedsters 5K-10K folks = 20-30 miles, unless racing this coming Saturday. See me for details. MONDAY November 5 *Race week folks = 4 miles at AHR with 4 x 15 second FLAT surface surges *Philly crew = 5 AHR miles with 5 x 15 second hill surges *Speedsters 5K-10K crew = 4-5 AHR miles with 6 x 15 second hill surges WEDNESDAY November 7 Please meet me at the AHS track at 5:30, when it should be a lot lighter this week, for the following workouts: *Those racing the Richmond full, half and 8K = 4-5 miles total, including 6 x 400 with a slow 90 second jog in between each. Run the first 3 right at MP, then the last 3 as follows/ #4 at HMP/ #5 at 10 mile pace/#6 at 10K pace! *Philly crew = 5 x 1200 with a slow 3 minute jog in between each. Please text me for your specific paces (962-1694). *Those 5K-10K folks not racing this weekend but looking to race in the next month = 12 x 400 in three sets of 4 with a slow 90 second recovery in between each 400 and a 2 minute jog in between the sets. I’ll have Captain Leah send you my suggested paces. THURSDAY November 8 *Those racing the Richmond full or half = 2-3 AHR miles at the exact same pace you plan to run for the first 2-3 miles on race day with 2 x 15 second flat surface surges. FRIDAY November 9 *Those racing the Richmond full or half, who normally run on Friday = 1-2 AHR miles (do NOT run if you normally don’t run on Fridays) SATURDAY November 10 *All the very best to our Richmond crew! I’ll do my best to see you at mile 12 of the half and then miles 17 and 25 of the full. *Speedsters 5K-10K crew = 9 AHR miles with miles 6, 7, 8 as a fartlek of 60 seconds at 5K pace or faster-followed by 30 seconds slow. SUNDAY November 11 *Please join us 4-5 social miles (or 1-2 miles of running or walking for our post Richmond crew) at 6:45 at Greenberry’s. |
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December 2018
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