SPEEDSTERS WORKOUTS (Week of June 26)

​WEEK of JUNE 26
***pool miles count!
5K-10K folks = ~ 20-25 miles or more  
Half marathoners = ~25-30 miles or more 
 
MONDAY June 26
4-6 AHR miles with 8 x 15 second FLAT surface surges…fast but very relaxed!  
 
WEDNESDAY June 28
**Please meet at the UVa track parking lot at 5:30am. I’ll be away, so please break yourselves into your appropriate pace groups. 
 
Magic Carpet (red 3 laps to the mile, community loop on outside of track) fartlek plus “Cameron Crazies” (see map) as follows: 
-Start with 5 laps on the Magic Carpet (or 6 laps on the outside lanes of the track, if the M.C. bothers your ankle or knee) of 2 minutes slightly slower than MP followed by 2 minutes faster than MP. The purpose of this moderate fartlek is to not only get you safely warmed up for your Crazies but is also to get your legs feeling a bit tired before you start the hills…like what you might feel halfway through a race.  
-After the 5 laps on the MC, head on over to Cameron Lane (across from 7-11 on Ivy Road…see map) for 5 loops of “Cameron Crazies”: charge/surge all of the hills and use the downhills as a way to recover. Do not sprint down the hills but float down them so as to get your breathing back to charge up the next hill. Try to make each loop (~.45) faster than the last one.   
 ***NEW? Please text me at 962-1694 (only way to get in touch with me on Monday or Tuesday this particular week) so we can map out an appropriate workout to get you safely engaged with speed. 
 
SATURDAY July 1
“12/5/8/5” workout as follows:
-12 minutes at 10 mile-HMP followed by a 2 minute jog
-5 minutes faster (~5K pace) followed by a 1 minute jog
-8 minutes at a faster pace than the 12 minutes followed by a 2 minute jog
-5 minutes at your fastest pace of the day!
**Try to find a rolling course where traffic is light enough that it doesn’t get in the way of your progress.   
 
***Racing the 4th of July 5K? Then please run some AHR miles instead of this workout, as you won’t be fully recovered by Tuesday.