Speedsters Workouts (Week of March 6)

SUGGESTED MILEAGE for the WEEK of MARCH 6
 
*5K-10K folks = 20-25 miles (based on at least 4 days of running…please drop the mileage count if you’re running less than 4 days).    
 
*10 Miler-Half crew = “taper week”: ~18-25 miles 
 
***Pool miles count! 
 
MONDAY March 6
5K-10K = 3 AHR miles (recover from 8K)
10 Miler = 3-5 AHR miles (recover from 8K)


WEDNESDAY March 8
Please meet at the CHS parking lot for the following workouts 
*Speedsters (10 Miler-Half/5K-10K folks) =
3 x 800 with a 2-3 minute jog in between each
Followed by 4 x 400 at a fast but relaxed pace with a 90 second jog in between each
Finish with 3 x 800 faster than the first set. 
Check Facebook and twitter for paces!
 
SATURDAY March 11
 
*5K-10K = 
Option A.: Sugar Hollow 5K or 10K
Option B.  7 total miles with 2 x 2 miles starting at HMP for the first half mile of the first two miler and working faster as you proceed. Take a 2 minute jog in between each.  
 
*10 mile crew = three options
1. Race the Sugar Hollow 5K (not 10K as that’s too far to race one week out from your big race) 
2. 7 miles total as follows: run your first two miles of the 10 miler course at the same exact pace you plan to run the first two miles of the 10 miler race as “practice” (see above). Follow that with 6 x 3 minutes at your targeted 10 miler pace with a 45-60 second jog in between each. Then run 30 seconds fast followed by 30 seconds slow x  6. The run 1 mile at 10 mile pace.  Cooldown jog 
3. Run an all-out two mile time trial (after a 2-3 mile warmup jog) on a track or flat course.