Speedsters Workouts (Week of February 20)

MONDAY February 20 
Please note: focus on form by overexaggerating your arm usage and pulling your knees up with your gut/torso (“core”). The less you drive with your hamstrings and calves and the more you use your upper body the stronger you’ll get and the less at risk for injury. 
 
*5K-10K = 4-6 AHR miles with 6 x 20 second HILL surges 
*10 Mile -Half = 5-8 AHR miles with 8 x 20 second HILL surges 
 
TUESDAY 
Group run: 5:30pm starting at The UVa Park.   
 
WEDNESDAY February 22
*Please meet at the CHS parking lot at 5:30am 
 
“SPARTAN” time! The two keys to this fun workout are:
1. Make sure your 800’s “off” the track are not run too slowly (see suggested pace)  
2. Make sure your repeats on the track get faster each time you come back onto the track! 
10 mile-Half folks “Spartan” as follows:
2K on the track at MP-HMP
800 off the track slightly slower than MP
1200 on the track at 10 mile pace or faster
800 off at slightly slower than MP
800 on the track faster than 1200!
800 off
400 on the track fast!
800 off 
200 on the track the fastest!
 
5K-10K crew shorter “Spartan” as follows:  
2K on 
800 off
1200 on
800 off
800 on
800 off
Finish with 400 on!
 
*J.R. crew (Just Running) = 6-8 very relaxed AHR miles with lots of chatting and laughs!
 
SATURDAY February 25 
****Try to find a course that’s terrain closely simulates your race course terrain. 
 
5K-10K crew = 8 miles total as follows:
4 miles at AHR
3 miles of fartlek of 60 seconds faster followed by 60 seconds slower 
1 mile of AHR
 
10 Mile-Half folks = 12 miles total as follows:
5 miles at AHR
2 miles of fartlek of 60 seconds faster followed by 60 seconds slower   
1 mile at AHR
3 miles of fartlek of 90 faster-60 slower 
1 mile at AHR
 
SUNDAY
4-5 AHR miles with Coach…meet at 6:45am at Greenberrys at Barracks