***Suggested weekly mileage = 20-35 miles
MONDAY August 14
4-6 AHR miles with 6 x 20 second hill surges (please try to run these…thing of them as strengthening form drills. Use your core to lift your knees and pick your feet gently off the ground).
WEDNESDAY August 16
SATURDAY August 19
“Riverview Loops” as follows (please try to make it for this important workout):
1 mile on the Market-Chesapeake loop, working the up hills and an active cruise on the descents.
Then run a mile loop on the flat paved Riverview path as a 30 second fast-30 second slow fartlek.
Run two of these 2 mile loops…no break in between. Try to run the second loop faster than the first one!
Try to get in 7-9 miles total (with warmup/workout/cooldown)
****Will post my map of this mixed terrain well balanced course (great prep course for the Four Miler and Pepsi 10K). I want you on these hillier courses as much as possible for these Saturday workouts.
Here's the map for Saturdays workout.
Start at the little kiosk and head out of the park at a relaxed pace. Turn left. At Market turn right. Work the uphill. Turn right on 18th and keep your foot on the gas peddle on the uphill. Turn right on Chesapeake and take an active recovery on the long downhill...lean into it and let the momentum take you faster down the hill. The mile mark is at the "S" on the left side of the road (across from the Riverview Park sign). Now, taking the upper path, start the fartlek of 30 seconds fast -30 seconds slow. The fast should be quick but relaxed! Follow the path to the right just before the half mile mark as you head back around along the river to the park. At the kiosk you're now at 2 miles and finished with your first loop!
Now you're going straight into the 2nd "loop". Try to make the second two mile loop faster than the first. Your average should be around the 10 mile range.
Pour water on your head every time you run through the park (every mile)!