SPEEDSTERS WORKOUTS (week of June 5)

WEEK of JUNE 5
 
SPEEDSTERS
*5K-10K folks = ~ 15-25 total miles
*Half folks = ~20-30 miles
  
PACE CHART
AHR = ~45 seconds-1 minute (or slower, depending on the heat and terrain) slower than MP
HMP = ~15-20 seconds faster than MP
10 mile = ~10 seconds/mile faster than HMP
10K = ~15-20 seconds/mile faster than 10 mile
5K = ~10-15 seconds/mile faster than 10K
2 mile = ~75 seconds/mile faster than MP  
 
MONDAY JUNE 5
*Speedsters = 4-6 AHR miles with 6 x 15 second flat surface form pickups surges
 
WEDNESDAY JUNE 7
***Please meet me at the UVa track parking lot at 5:30am
*Speedsters…three options:
Option A. - Bruce Barnes Mile folks = 4 x 300 faster than your targeted race pace with a long and slow 4-5 minute recovery in between each. 
Option B. – Two mile time trial 
Option C. – “Cameron Crazies” (see Group #1 above for detailed description…you will be doing 4 of these loops)       
 
SATURDAY June 10
*Speedsters 5K-10K folks = 7-9 AHR miles (still working on building your base mileage foundation)
*Speedsters Half marathoners = 10-11 AHR miles (base mileage foundation)     ​