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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