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
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