SPEEDSTERS WORKOUTS (Week of July 10)

WEEK of JULY 10
~20-30 miles/week…at the lower end, if you’re looking to stick with the 5K-10K race distance for the summer and fall    
 
MONDAY July 10 
4-6 miles with 6-8 x 15 second FLAT surface surges
 
WEDNESDAY July 12
***Please meet at the Univ. Hall parking lot at 5:30am and don’t forget your fuel
We will be down at The Park for the following:
 
-4 x 600 with a very brief 45 second recovery in between each. Start at 10 mile-10K pace and get faster with each.
-4 x 200 at a fast but relaxed up-tempo pace with a 30 second recovery in between each.
-Finish with another set of 4 x 600 with a 45 second recoverybut run them faster than the first set!      
 
*Those racing at the CTC meet should go short and easy with 3-4 x 15 second surges. 
 
***NEW? Then please give me a shout before Wednesday morning so we can decide what’s best to safely get you started. 
 
THURSDAY July 13
CTC Track Meet at 6:30pm at the UVa track.   
http://www.cvilletrackclub.org/all-comers-summer-track-meets.html 

SATURDAY July 15
***This “progression” workout should be executed on a hillier version of Riverview. I’ll have Leah send you my suggested course. Can’t get to Riverview? Then please find a hilly course.
 
5 mile “progression” run as follows:
Mile 1 (hilly loop around Market and Chesapeake) = MP-HMP
Mile 2 (flat “upper” path to the small bridge) = 10 mile-10Kpace 
Mile 3 (back to parking lot on “lower” path) = 10K pace
Mile 4 (hilly loop again) = faster than first mile but slower than mile 3  
Mile 5 (upper path to small bridge again) = fastest mile! 
 
***”Saturdays in the Park” at the new Y. Fun running games with parents participating with their kids. FREE! 8:00-8:30am at the new Y.  
http://www.piedmontymca.org/cms-view-page.php?page=youth-kid039s-fun-run-series

SUNDAY July 16
Come run 4-5 slow and easy recovery miles with Coach (and other folks more than me)…
6:45am at Greenberry’s at Barracks.   ​