SPEEDSTERS WORKOUTS (Week of July 31)

WEEK of JULY 31
I’d suggest trying to be in the 20-35 mile/week range (35 is for folks thinking half marathon) for your mileage this week. More is better and try not to let it dip too far below the 20 mile range, if you’re planning for an upcoming race in the 5K-10K range.

MONDAY July 31
4-6 AHR miles with 6 x 30 second hill form drill surges towards the middle to end of the total run. Please do not skip the hill repeats, unless you’re prone to calf, Achilles or hamstring injuries.

WEDNESDAY August 2
***Please meet at the UVa track parking lot at 5:30am.
***NEW? Then please contact me ASAP call (434-293-3367) or text (434-962-1694) me BEFORE Wednesday, so I can help adjust this week’s workout to safely fit your current fitness level.

-Start with 2 x 800 with a 2-3 minute slow jog in between each
-Followed by 4 x 200 at a fast but relaxed pace (sub 2 mile pace) with a slow 200 jog in between each.
-Finish with 3 x 800 at a faster pace than the first set of 800’s! Same slow 2-3 minute recovery.

SATURDAY August 5
Two options:
1. Longer run with a workout in the middle as follows: First 2-3 miles at AHR/then run 3 x 2 miles starting at 10mile pace and dropping it down if you feel like you can (run the same 2 miles each time). Try to run each 2 miler faster than the previous. I’ve got two course options that fit the bill for a mix of up, down and flat: A. I’ve got a good 2 mile course at Riverview that gives you a good mix of up, down and flat; B. A new 2 mile course along the new Berkmar “Bypass” too that I’ve mapped out (I’ll have Leah send you maps of both).
2. 3 mile Stagger Start race with me at Towe Park (slowest start first with a head start and fastest start later based on predicted time)

SUNDAY August 6
4-5 mile recovery run with Coach. We meet at 6:45am at the Barrack Greenberry’s. Come join us!