WEEK of MARCH 27
****Please note that I’ll be splitting this week into two groups:
1. Those who “raced” the 10 Miler
2. Those who did not race the 10 Miler****IMPORTANT: Many of you have indicated that you would like to race the Park to Park Half on April 29. If this is you and you raced the 10 Miler, then please continue to follow my recovery plan this week. Please be patient, because we’ll get rolling again next week!
Also, now that we’re entering the thick of the racing season, when we have at least one local race each weekend, it should be a standing rule that you run a “taper” workout on Wednesdays, if you’re racing that upcoming Saturday. This abbreviated taper style workout is designed to keep your wheels turning as you practice your race pace but without it tiring you out for race day.
*10 Miler racers = still recovering, so runs of 3-6 miles and all at AHR!
*Others= 20-35 miles (based on 4 days or more…those who can only squeeze in 3 days, may want to run less). Some folks may actually choose to do more than 35 miles…great, as the more the better!
MONDAY March 27
*Those who “raced” the 10 Miler = 3-5 AHR relaxed miles
*Those who did not “race” the 10 Miler = 4-6 AHR miles with 8 x 15 second hill pickup-surges, focusing on form…do not sprint!
WEDNESDAY March 29
-We continue to meet at the CHS track at 5:30am
*****IMPORTANT: Have a question about the workout? Then do NOT wait until Wednesday to ask it!! Call (293-3367), stop by or text me (962-1694) on Mondays or Tuesdays. I’m happy to answer your individual questions but am so much better at it when I can calmly absorb the question.
*Those who “raced” the 10 Miler = 4-5 AHR relaxed miles
*Those who did not race the 10 Miler = “Spartan” as follows:
1600 (4 laps) on the track at MP-HMP
800 off the track 15-20 seconds slower than MP
1200 on the track faster than the 1600 ~8K-5K pace
800 on the track faster than 5K
400 on fastest!
Two big “Keys” to this hard workout:
1. Do not run the 800 “off” sections too slow!
2. Make sure each “on the track” section is getting progressively faster! *Those racing this coming weekend (4/1-4/2) = 8 x 100 at your targeted race pace…NO faster! Take a slow 100 jog in between each.
SATURDAY April 1
*Those who “raced” the 10 Miler = 6-7 AHR miles with a very light fartlek of 6 x 60 seconds at HMP-10 mile pace followed by 30 seconds easy.
*Those who did not “race” the 10 Miler = moderately long run with the following tempo-fartlek on a relatively hilly course like Bellair (no Riverview!).
“15-5-10 workout” as follows (after warming up):
15 minutes at 10K-10 mile pace
2 minute slow jog
5 minutes at 5K pace or faster!
2 minute slow jog
10 minutes at a faster pace than the 15!