Speedsters workouts (week of 8/28/17)

MONDAY August 28
*Those racing the Four Miler = 4-5 AHR miles with 4 x 15 second hill surges
All else = 6 x 20 second hill surges

WEDNESDAY August 30
***Please meet at the UVa track at 5:30.
*Those racing the Four Miler = 6 x 100 straightaways at a fast pace but not sprinting. I don’t want any sore legs on Saturday morning, so maybe start at race pace and gradually pick up the pace. Slow jog the 100 meter curves as a recovery.

*All others = 5 x 1000 at a faster pace with a slow 3 minute jog in between each (I will send my suggested paces to Leah).

SATURDAY September 2
***All the very best to our Four Miler racers!

*All others = long AHR run…as slow as it takes to feel comfortable (add a mile to your most recent long run). You may move this run to Sunday if you’re helping us at the Four Miler. If you do this, then please run very short or not at all on Monday(9/4).