Speedsters Workouts (Week of April 3)

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        ​