SPEEDSTERS WORKOUTS (Week of July 17)

WEEK of JULY 17
***Please take this as a “recovery” mileage week (we do this every fourth week), so drop your normal mileage by ~30%. So this can be accomplished by reducing your mileage on any given day or dropping days.  
 
MONDAY July 17
4-5 AHR miles with 6 x 15 second FLAT surface form surges…
***these surges are very important in helping with form, strength, fast twitch engagement and injury prevention (if done properly). Please do not do them if you’re prone to calf, Achilles or hamstring injuries. Remember to work on keeping your nose over your toes by running with a slight 3 degree lean at your ankles. Lift your feet and knees by using your core and arms so that your foot strike is always under your frame.  
 
WEDNESDAY July 19
***Please meet at the UVa track parking lot at 5:30am. Bring your water bottles!
 
***Note: after this week we only have one more short recovery track workout before we head into the faster repeats with long recoveries, in the “sharpening/fine-tuning” phase of this cycle. The key to these short recovery workouts is to follow my pace suggestions (not too fast) for the first few repeats.
 
Track-Hill workout as follows:
-3 x 1000 (2.5 laps) at 8K-10K pace with a very brief and active 100 recovery in between each     
-Then active jog over to the Klockner hill and run 5 x 45 second hill surges (focus on form) 
-After completing the hills, active jog back to the track for another set of 3 x 1000 but faster  than the first set (~5K pace?)!
 
**Racing on Thursday evening? Then run 5 x 20 second surges on the track.  
 
SATURDAY July 22
***make sure to bring water! 
 
Long AHR run with added fartlek as follows (the longer warmup is the key to this one as you will be a bit tired by the time you start the fartlek):
 
*5K-10K folks (8 miles total): 
-5 miles at AHR
-followed by 2 miles of fartlek of 60 seconds faster (2 mile paceor faster)- 30 seconds easy-slow (for 2 miles)
-finish with 1 mile at AHR
 
*half marathoners (10 miles total)
-7 miles at AHR
-2 mile fartlek of 60 seconds fast-30 seconds slow 
-1 mile at AHR
 
SUNDAY July 25
Slow and easy recovery run with Coach at 6:45am at Greeneberrys.  ​