SPEEDSTERS WORKOUTS (Week of June 19)

WEEK of JUNE 19
Mileage Recovery week…so about 20-30% less than what you’ve been averaging…try to lower your mileage on your recovery days or take a day off
 
MONDAY June 19
4-5 AHR miles with 6-8 x 15 second FLAT surface pickup surges. Work on keeping it fast but relaxed and focus on your form. Use your arms and torso to pull lift your knees and feet off the ground. Fast but relaxed!
 
WEDNESDAY June 21
*Please meet at the UVa track parking lot at 5:30am
***Bring your fluids!  
 
Park Spartans as follows (at the UVa Park):
-800 on the outer flat loop at MP
-800 on the road (400 up the hill and 400 back down the hill) at slightly slower than MP
-800 on the outer loop at HMP-10 mile pace 
-800 on the road slightly slower than MP
-800 on the outer loop faster!
-800 on the road loop faster than previous two hill loops
***no “break” between each 800!   
 
***NEW to the group or to speed? Then please call me at 434-293-3367 or text 434-962-1694 (BEFORE Wednesday, so I can help to safely ease you into these workouts.    
 
**New and have no idea what your paces are? Then please have me time you for a 2 MILE TIME TRIAL down at The Park. 
 
*Mile folks = 14 x 100 at mile pace with an “active” (no slow jogging) 100 recovery in between each. Run the 100’s at pace on the straightaways and the 100 recoveries on the curves.     
   
SATURDAY June 24 
***United Way Relays! Please sign up a 4 x 800 team today! 
 
*Long AHR run…add a mile to the length of your last long run. Run it as slow as it takes to feel comfortable. Towards the latter portion of the run, try doing a light fartlek of 1 minute faster (~10 mile-10Kpace) followed by 30 second slow for the last 2 miles.
Try to pick a course that closely simulates your race course. 
 
Long AHR Run Guide: I’d like to see those of you shooting for the 4 Miler and Pepsi 10K be in the 8-10 mile range by the end of the summer. Those going for the Army 10 Miler or Richmond Half later on in the fall, should be in the 10-12 mile range by the END of the summer.

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