SPEEDSTERS WORKOUTS (Week of July 3)

Suggested MILEAGE for the WEEK of JULY 3
*5K-10K folks = ~25 miles   
*Half marathoners= ~30 miles 
 
MONDAY July 3
*Those racing the 5K on Tuesday =  run 2-3 AHR miles (if you normally run the day before a race) or no running.
*Those not racing = 4-6 AHR miles with 6 x 15 second FLAT surface pickup surges focusing on form.
 
TUESDAY July 4 
All the best to those racing the 5K in Hollymead! I’ll see you there.
ONLINE REGISTRATION CLOSES TONIGHT AT 11:59pm
 
WEDNESDAY July 5
****Please meet at the UVA track parking lot at 5:30…Bring plenty of cold fluids!
Two choices:
Option #1: a 2 mile or 5K time trial…I’ll have a measured course mapped out for you, which will include some on the track followed by some off the track racing. I’ll be offering three of these time trials throughout the summer, leading up to the Women’s race and would like to have you run at least one, if not all three, of them as they will be a stress-free opportunity (as in not having to worry about racing on a Saturday morning elsewhere) for you get battle tested for your big races this September            
 
Option #2:  Our first track workout of the season: 
-Start with 800 meters on the Magic Carpet (~ 1.5 laps…I’ll mark it with a cone) at 10 mile pace or slightly faster
-Jog slowly over to the track for 4 x 400, starting at 10K pace and getting faster with each one, with a very brief and “active” 100 recovery (no slow jogging) in between each.
-After the 4th 400, jog off the track and head over to the Klockner hill for 4 x 30 second hill surges
-Head back onto the track for another 4 x 400 but faster than the first set of 400’s, with the same very brief and active recovery. 
-After the fourth 400, jog off the track (~60-90 seconds) and run 800 on the MC faster than the first one!
 
SATURDAY July 8
Long AHR run…try to run at least a mile further than your last long AHR run (6/24)…hydrate throughout in addition to taking electrolytes (see Tip #2 above). 
You should be running these miles on “feel” and “effort” NOT on “pace”, so run as slow as it takes to feel really comfortable!
*****Find a course that is similar in terrain to your race course.