September 30th, 2018

WEEK of OCTOBER 1
*SPEEDSTERS:
-5K-10K racers = 20-30 total miles (80% AHR/20% faster)
-Half marathoners = 30-35 total miles (85% AHR/15% faster)

MONDAY October 1
*Speedsters = 5-6 AHR miles with 6-8 x 20 second hill surges focusing on form 

WEDNESDAY October 3
**Please note: Happy Birthday celebration for Captain Harry at Greenberry’s at Barracks, immediately following the workout!
***Please meet at the AHS track at 5:30am for the following workouts:
SPARTAN time!
-2000 (5 laps) meters on the track at HMP-10 mile pace
-800 meters off the track at MP (about 30 seconds/mile slower than HMP)
-1600 meters on the track at 10 mile-10K pace
-800 meters off at MP
-800 meters on the track at 8K-5K pace or faster
-800 meters off at MP
-400 meters on the track fast!
***NEW? Then please text or call me PRIOR to Wednesday morning, so we can determine the best and safest way to get your started with speed. 

SATURDAY October 6
***When making your Saturday long run location selections, keep in mind that the UVa students are on Fall Break from 10/5-10/9, so things will be much quieter around the University and downtown areas. Also, my CTC training group is out at Green Springs this morning. 
*SPEEDSTERS:
-5K-10K crew = 9-11 total miles at AHR with a fartlek of 30 seconds fast-30 second slow for the last 2 miles! 
-Half marathoners = 14-15 total miles at AHR with a fartlek of 30 seconds fast-30 seconds slow for the last 2 miles!     

SUNDAY October 7
Please join us for 4-5 social AHR miles at 6:45am at Greenberry’s ​