CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes

Map and Paces for Saturday, February 2, 2019

1/30/2019

0 Comments

 
Oops! Seems that I left off the paces for this Saturday's workout. My bad!
​
Blue Ribbons to Megan, Larry and Lauretta for noticing and letting me know. This means you really are paying attention AND planning ahead. I'm very impressed!

So, if doing at Riverview, run the first hilly mile at 96-100% (of your 10 miler pace) and then run the second mile, on the flatter section, at 102-104% (or faster). 

Take a 3-4 minute break in between each 2 miler and try to progress, by making the overall time of each 2 miler faster than the previous.   

Make sure to warmup, prior to the workout, for 2 miles and then do your dynamics before starting the first 2 mile loop. If running at Riverview, please start the workout at the kiosk in the parking lot (right where the lower path, coming up from the river, meets the parking lot).

Enjoy!
Coach Mark 

Pace Calculator
Picture
0 Comments



Leave a Reply.

    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
Rivanna Greenbelt Marathon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program

C-VILLE-athon
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes