SPEEDSTER WORKOUTS (Week of April 17)

SUGGESTED MILEAGE for the WEEK of APRIL 17
*5K-10K = 20-30 miles, unless you’re racing this coming weekend (lower mileage, if you are) 
 *Half Marathon = Taper week so drop your normal mileage by about 30% 
 
MONDAY April 17
****All the very best to our BOSTON MARATHONERS! We have 29 from our crew running (or walking) this iconic event today.
 *5K-10K = 4-6 AHR miles with 6 x 15 second hill surges 
 *Masters Mile = 4-5 AHR miles with 6 x 15 second fast (no sprinting) flat surface surges 
 *Half Marathoners = 4-6 AHR miles with 8 x 15 second hill surges. 
 
WEDNESDAY April 19
***Please meet at 5:30 at the CHS track. I’m so sorry to be missing you this week (see note above).   Reminder: bring a water bottle.
 ***NEW to the Speedsters? Please text me at 962-1694 so I can make sure you start off on the right foot…so as to enjoy your first workouts and not get injured!
 ***Important key: Please make sure you get back to the track early enough from your warmup (which should be run at a nice and relaxed pace) so you can do PLENTY of your dynamic drills. 
 
*5K-10K: 
-3 x 800 with a 2-3 minute slow recovery in between each. Make your first 400 of the first 800 the slowest of the day!
-Then run out to the flag pole circle and back again twice, going 20 seconds fast-20 second slower (so, 2 x the half mile flag circle loop). **Note: This is a new loop as I’m trying to avoid you going too fast on the steep downhills of our normal neighborhood loop.  
-Finish with 2 x 800 faster than the first set! 
***Suggested 800 paces
Sub 17 = 2:38-2:42
Sub 18= 2:44- 2:50
Sub 19 = 2:50-2:58
Sub 20= 3:00-3:06
Sub 21 = 3:06-3:12
Sub 22 = 3:16-3:20
Sub 23= 3:26-3:30
Sub 24 = 3:34-3:38
Sub 25 = 3:41-3:46
Sub 26= 3:49-3:55
Sub 27 = 3:57-4:02
Sub 28 = 4:07-4:12
Sub 29 = 4:15-4:20
Sub 30 = 4:24-4:28
 
*Masters Mile:
6-8 x 100 straightaways at your targeted pace or faster with a 100 jog in between each.
 
*Half Marathoners:
-4 x 800 with a 2-3 minute slow jog recovery in between each. Your first 400 of the first 800 should be the slowest of the day!
-Then run out to the flag pole circle, in front of the school, and back again, twice, going 20 seconds fast-20 seconds slower (so, 2 x the half mile flag circle loop). ***Note: New loop, as I’m trying to avoid you going too fast on the steep downhills of the other loop.       
-Finish with 3 x 800 faster than the first 4!
**Suggested 800 paces (see above...sorry for not converting it to the half marathon…I simply ran out of time)
 
*Racing on Saturday? Then run 6-8 x 100 meter straightaways (see Masters Mile)  
 
SATURDAY April 22
*Run for Autism 5K (8:00am)!
*Masters Mile (~7:30pm)!
*Happy 72nd Birthday Jim Bell!
 
*5K-10K crew = 3 x 1.5 miles starting at 10 mile-10K pace for the first 1.5 miler and getting faster with each one. Take a 3 minute jog in between each. 
Hilly course please…like Bellair.    
 
*Half Marathoners = practice-simulation run (7-8 miles total) as follows:
1 mile at AHR
2 miles at the pace you plan to start out for 2 miles on race day
Then run 4 x 3 minutes at MP with a 1 minute jog in between each
Then run 4 x 3 minutes at HMP with a 1 minute jog in between each
1-2 miles at AHR