SPEEDSTERS WORKOUTS (Week of June 12)

​WEEK of JUNE 12
*5K-10K folks = ~20-25 miles (more if you’d like) 
*Half marathoners = ~25-35 miles (more if you’d like)
 

MONDAY June 12
4-7 AHR miles with 4-6 x 15 second FLAT surface surge form pickups. 

WEDNESDAY June 14
***Please meet at the UVa track parking lot at 5:30am for the following workouts:

*Flat and Hill fartlek as follows: 
-3 loops of 90 seconds at or slightly slower than MP (~ 60 seconds slower than your 5K pace) followed by 90 seconds faster (~10 mile-10K pace). Do this for 3 loops around The Park (~1.75 miles).   
-take a 2-3 minute jog 
-then run 30 seconds faster/followed by 30 seconds slower, up the long hill from The Park all the way to the tippy top of the infamous Darden hill (I’ll explain the course in detail on Wednesday). 
-Depending on how you’re feeling (and how much mileage you’re used to) you can either finish with that and head back to the track parking lot OR take an active jog back down the long hill and run another one. Yes!      

*2 mile time trial, if you would like to see where you’re currently at. We will do it down at The Park (~3.5 loops).    

*New? Then please, by all means, call or text me BEFORE Wednesday morning, so we can keep you safe by finding the right amount of “speed”. This is VERY important.  

SATURDAY June 17 
“15/5/10” 
15 minutes at HMP-10 mile pace
2 minute jog
5 minutes at 5K-10K pace
2 minute jog  
10 minutes at a pace faster than you ran the 15 minutes!

*Gently rolling to flatter course please.