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
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