Speedsters Workouts (Week of February 27)

Suggested MILEAGE for the WEEK of FEBRUARY 27
*Speedsters 5K-10K = 20-30 miles 
*Speedsters 10 Miler- Half = 25-35 miles  
 
MONDAY February 27
*Speedsters 5K-10K = 4-6 AHR miles with 
*Speedsters 10 Miler = 5-7 AHR miles with


WEDNESDAY March 1
***Please come join us at 5:30 at the CHS parking lot. 
 
*Speedsters = 4 x 1 mile with a slow 4 minute jog recovery in between each. PLEASE CHECK TWITTER OR FACEBOOK FOR PACES.


***NOTE: If you can’t make it to CHS to do this neighborhood loop please try running around the outer loop of Bellair twice (~ 4.5 miles total). 
 
*JR crew (Just Running folks) = 6-8 miles at AHR 
 
SATURDAY March 4
*”Speedsters” = three options:
A. Run the Haven 8K as a race pace predictor as a tune-up the 10 Miler. At your 8K race pace on the flats, ease up a bit on the uphills (~HMP-MP) and really let it rip on the descents! This should be a “race” effort! 7-9 miles total with warmup, race and cooldown.  
 
B. Run The Haven 8K as a “fartlek” workout: something like 3 minutes push (5K-10K pace depending on the terrain) followed by 60-90 second slow recovery over the entire course. 
10 mile-Half marathoners should do a longer warmup (3-4 miles) so that your total run for the day is in the 10-11 mile range.     
 
C. Not able to be at the Haven 8K? Then run the following:
5K-10K =  4 mile progression run (after a 2-3 mile warmup) starting at HMP and getting faster with each half mile. Total run in the 7-8 mile range. 
10 mile-Half = 6 mile progression run, starting at MP and getting faster with each mile. Total run in the 10-11 mile range.