SPEEDSTERS WORKOUTS (Week of August 7)

8/7/2017

MONDAY August 7
5-7 AHR miles with 6 x 15 second Flat surface surges focusing on form (lift your knees with your torso…nose over toes)

WEDNESDAY August 9
***Please meet at the UVa track at 5:30am
-2K at 10 mile-10K pace pace
-followed by a 2 minute recovery
-4 x 200 at a fast but relaxed pace
-4 x 1000 with a slow 3 minute jog in between each

SATURDAY August 12
8-10 miles total with 2 x 2 miles in Bellair with a 3 minute recovery in between each. Run based on effort but try to hit around 10 mile-HMP pace or faster. Make the 2nd two miler faster! (See Map and photos below)

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WHEN:
Every Wednesday morning at 5:30AM year-round (except in December when we meet at 6AM and in May when we meet at 6AM for AHR runs)

WHERE:
UVA Track at Lannigan Field
(but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)

WHO:
Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!

HOW TO SIGN UP:
Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.

COST: FREE!

COACH: Mark Lorenzoni