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Speedsters Workouts (Week of April 3)

4/3/2017

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WEEK of APRIL 3
5K-10K crew = 20-30 miles 
Half Marathoners = 25-35 miles 
 
MONDAY April 3
5-7 AHR miles with 5 x 15 second flat surface surges (no sprinting…focus on form by running fast but relaxed)
 
WEDNESDAY April 5
***We continue to meet at 5:30am at the CHS track…Bring a friend!
 
*Half Marathoners:
3 x 800 with a 3 minute slow recovery jog in between each
-Then run the one mile hilly neighborhood loop at 30 seconds faster followed by 30 seconds slow for the one mile loop. 
-Finish with 3 x 800 faster than the first set with the same 3 minute jog.
***5K-10K folks may choose to run two 2 x 800 sets (instead of 3 x 800 sets)
 
-I’ll have Leah send you my suggested paces. 
 
*Masters Mile folks = 4 x 400 at a brisk pace with a very quick 45 second jog in between each.
Then go 6 x 200 with a long and slow 2 minute jog in between each. 
Take a 5-6 minute slow jog…
And then finish with 4 x 400 at a faster pace than the first set with a quicker 30-40 second recovery.        
 
*****NEW? Then please call me (434-293-3367) or text me (434-962-1694) ahead of time, so we can come up with an abbreviated workout, to help safely ease you into “speed”. 
 
SATURDAY April 8
****KID’S Track and Field CLINIC with the Cavs  at the UVA Cage at 8:30. Free for kids ages 3-12!
 
*Half Marathoners = After warming up for a few miles: 
20 minutes at HMP followed by a 3 minute recovery  
10 minutes at 10K pace followed by a 3-4 minute recovery 
15 minutes at 10 mile pace followed by a brief 2 minute recovery 
Finish with 5 minutes fast (5K pace or faster)!  
-Rolling course please
 
*5K-10K and anyone else who ran the “workout” last Saturday = 3 x 1.5 miles starting at 10 mile-10K pace and getting faster with each. Take a 3-4 minute jog in between each. 
Course suggestions: 
-Riverview if you plan on racing on flatter courses. 
-Racing on a hilly course? Then try my Riverview circuit that includes Riverside to Market to 18th to Chesapeake and back to Riverview as a one mile add on. 
 
*Masters Mile folks = 8 miles total with the following fartlek workout (after warming up for 3-4 miles): 
2 minutes fast followed by 1 minute easy x 6 
Then 1 minute faster- 30 seconds easy x 6
Then finish with 30 seconds faster followed by 15 seconds easy x 6        ​

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    SPEEDSTERS
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    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    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: 
    UVA Track at Lannigan Field
    (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: 
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    COST: FREE!

    COACH: Mark Lorenzoni

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