CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page

Speedsters Workouts (Week of 8/21/17)

8/20/2017

0 Comments

 
Hi, Everyone,
 
We’re still looking for help for The Cup (8/29) and The Women’s Four Miler (9/2). Please text me (434-962-1694) for The Cup and sign up on-line for the Four Miler (womens4miler.com) 
 
Please communicate with me if anything is going astray (injury, fatigue, etc.) or if you have any questions about your training.
And please let me know if you’re moving your Saturday run to Friday so we can adjust your Wednesday workout accordingly. 
 
I hope to see a bunch of you on Wednesday morning.
Mark
 
MONDAY August 21
4-6 AHR miles with 6 x 20 second hill surges focusing on form.   
 
WEDNESDAY August 23
***Please join us at the UVa track parking lot at 5:30am
 
-4 laps on the magic carpet starting at 10 mile pace and working down to 10K pace or faster!
-2-3 minute slow jog over to the track  
-2 x 800 with a 2-3 minute slow jog in between each
4 x 200 at a fast but relaxed pace (focus on lifting your feet and knees and using your core to drive your legs) with a slow 200 jog in between each
-2 x 800 faster than the first set with the same jog recovery
 
SATURDAY August 26
6-8 miles total with a 2 mile time trial on a flatter surface course. Start slower at 10 miler pace  and pick it up with each quarter mile so that you’re really pushing it for the last half mile. Try to average 5K pace or faster for the final time. 
Picture
0 Comments



Leave a Reply.

    Picture

    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    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: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (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

    Archives

    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
CTC Swag
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program
​​CTC on Strava​​​
Running Routes
​Newsletter
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page