SPEEDSTERS WORKOUTS (Week of April 24)

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. ​