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SPEEDSTERS WORKOUTS (week of June 5)

6/5/2017

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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)     ​
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    SPEEDSTERS
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    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

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