SPEEDSTERS WORKOUTS (Week of August 7)

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)