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Speedsters Workouts (Week of February 27)

2/27/2017

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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.      

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    SPEEDSTERS
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    An Introduction
    The Speedsters Experience

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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: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

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