SPEEDSTERS WORKOUTS (Week of April 10)

MILEAGE for the WEEK of APRIL 10
*5K-10K crew = 20-30 miles 
*Half marathon folks = 30-40 miles 
 
MONDAY April 10
***Women’s Four Miler race entries open! Go to Womens4miler.com 
 
WEDNESDAY April 12
Please join us at CHS at 5:30am
 
*5K-10K crew = 
-6 x 400 with a slow 90 second to 2 minute recovery in between each 
-Then run the shorter hilly loop (I’ll go over it) at 20 seconds fast followed by 20 seconds slow  
-Finish with 6 x 400 faster than the first set of 6.
 
*Half marathoners =  
-3 x 1200 with a slow 3 minute recovery in between each 
-Then run the shorter hill loop (I’ll go over it with you) at 30 seconds fast followed by 30 seconds slower
-Come back to the track and run 2 x 1200 faster than the first set.    
 
***New to “speed”. Then please call me at 293-3367 or text me at 962-1694 for specific Wednesday instructions to keep you safe and happy. 
 
***Racing on Saturday? Then run 4-5 AHR total miles with 6-8 x 100 “straights” (100 meter pickups)
 
SATURDAY April 15
*An absolutely gorgeous 5K-10K race course in Free Union   8:00am.  Please come join us for this amazing tour of Chapel Spring Farm, a beautiful 1600 acre estate!
 
*5K-10K folks = long AHR run (8-13 miles)
 
*Half marathoners = 15-17 miles at AHR ​