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MONDAY April 24
*Park to Park crew = 4 miles at AHR with 4-6 x 15 second gentle flat surface pickups at 5K pace. *5K-10K crew = 4-6 AHR miles with 6-8 x 20 second hill surges WEDNESDAY April 26 ****Please meet at the CHS track at 5:30am -NEW to speed? Then please call me at 293-3367 so we can safely introduce you to some fast stuff. Please do so BEFORE you come out on Wednesday morning. *Half marathoners or if you’re racing a 5K on Saturday = 3-4 miles at AHR with 4-5 x 20 second flat surface pickups *5K-10K folks = (after lots of dynamic drills) 1 mile (on track) 3 minute recovery Then 8 x 200 off the track (I’ll have measured a flat course for you on the road behind the school) at a fast but relaxed pace with a 90 second-2 minute jog in between each 4 minute recovery after the last 200 1 mile faster than the first (on or part on the tarck)! SATURDAY APRIL 29 *Best to our Park to Park Half and Montalto 5K folks! *5K-10K folks = 8-10 miles total with a 4 mile “progression” run as follows: Mile 1 = MP-HMP Mile 2 = 10 mile-10K pace Mile 3 = 10K pace or slightly faster Mile 4 = faster! ***I’d suggest a rolling course with some flat sections, like the Riverview/Market/Chesapeake course.
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