Speedster Workouts (Week of March 13)

WEEK of MARCH 13
* “Speedsters” (race week) = taper time! See suggested mileage below.

MONDAY March 13
*SPEEDSTERS = 3-4 AHR miles with 4 x 15 second Flat surface surges (no sprinting)

WEDNESDAY March 15
Please meet at the CHS track at 5:30…As much as I love seeing a huge crowd on Wednesday mornings, I will totally understand it if those of you tapering for your weekend races, choose sleep over coming out for your abbreviated workout (which you can do later in the day). I’ll miss you!

*******SNOW NOTE: if we do get the 5+ inches of snow they’re calling for on Monday night, we probably won’t be able to safely workout on Wednesday. No worries, as the big key workouts are on Saturday this week.

A. Those racing on Saturday = 8 x 200 (NOT on the track…I’ll wheel the 200 mark on our road behind the school) in four sets of 2 as a race simulation practice with a slow 75 second jog in between each:

First set of 2 = the pace you plan to start at for the first mile
Second set of 2 = 10 miler pace

Third set of 2 = 10K pace

Fourth set of 2 = 10K-5K pace

B. Those NOT racing on Saturday = 12 x 400 with a very brief 100 meter jog in between each. Try to start at 5K pace and pick it up as you proceed.

SATURDAY March 18
Race the 10 Miler: depending on how long your longest training run is, you should do some sort of a warmup prior to the start of the race.