Speedsters Workouts (Week of 8/21/17)

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.