Speedsters Workouts (Week of February 6)

​SUGGESTED MILEAGE for the WEEK of FEBRUARY 6
Based on four days of running (pool mileage counts!)
*5K-10K folks = ~20-30 miles 
*10 mile-Half marathon crew = ~30-35 miles
 
MONDAY February 6
4-7 AHR miles with 8 x 15 second FLAT surface surge pickups…focus on form by driving with your arms, core and torso as you use them to lift your knees. 
 
TUESDAY February 7
Optional evening Group run at 5:30pm at the UVa Park (4-5 AHR miles)   
 
WEDNESDAY February 8
Please meet at the CHS track at 5:30am
7 x 800 (10 mile crew) or 5 x 800 (5K-10K) starting at 10 mile pace and getting faster with each one. Take a very brief 45-60 second recovery in between each. Alternate, one 800 on the track followed by (after your brief recovery) a half mile off the track. And remember, when running on the track, stick to the outside 3 lanes, where I have measured the 800. This is to alleviate the risk of injury to one side of your body.    
 
SATURDAY February 11
Please meet me at 7:15, all warmed up and ready to go, at the top of Bellair for the following hilly workouts (Why, Bellair again? Because most of you will be racing on hilly courses this spring and I want you battle ready). I do hope lots of you will show up for this…the more the merrier your coach is!
 
*5K-10K = 2 x 2 miles with a 4-5 minute recovery in between each.      
 
*10 mile crew = 3 x 2 miles with a 4-5 minute recovery in between each.
Start at HMP-10 mile pace and pick it up as you go along, keeping in mind that you will be slower on the up-hills and faster on the descents. Effort, not pace, is the key! 
Each two miler should be faster than the previous.      
 
SUNDAY February 12
4-5 relaxed recovery miles with coach. We meet at 6:45am at Greenberry’s in Barracks with coffee and fellowship afterwards!