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This week's workouts (10/23/17)

10/22/2017

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WEEK of OCTOBER 23
*5K-10K fall racers = 20-25 total miles
*November half marathoners = 30-35 total miles
*November marathoners = ~40-44 miles

MONDAY October 23
*5K-10K folks = 4-5 AHR miles with 6 x 15 second fast flat surface form surges faster (jog for 45 seconds in between)
*Half marathoners = 5-7 AHR miles with 8 x 20 second fast flat surface form surges (40 second jog in between each)
*Marathoners = 7-8 AHR miles with 8 x 20 second fast flat surface form surges (with a 40 second jog in between each)

WEDNESDAY October 25
***Please join us at 5:30am at the CHS track parking lot.

*5K-10K crew:
- 6 x 400 with a 90 second slow recovery in between each
-90 second jog after the 6th 400 before the hills
- 4 x 25 second hill surges
- 2 minute recovery after the last hill and before the last set of miles
- 2 x 1 mile with a 3-4 minute jog in between each

*Half and full marathoners:
-3 x 1 mile with a slow 3-4 minute recovery in between each
-90 second jog after the third mile before running the hill surges
-5 x 25 second hill surges
-2 minute recovery after the hill surges before running your last set of miles
- 2 x 1 mile faster than the first 3!

**J.R. group (“just running”) = 5-7 AHR miles



November Half and Full marathoners mile paces
sub 3:00 (or sub 1:25 half) 5:50-5:59
sub 3:10 (or sub 1:30 half) 6:03-6:18
sub 3:20 (or sub 1:35 half) 6:25-6:38
sub 3:30 (or sub 1:40 half) 6:42-6:58
sub 3:40 (or sub 1:45 half) 7:00-7:13
sub 3:50 (or sub 1:50 half ) 7:18-7:28
sub 4:00 (or sub 1:55 half) 7:30-7:45
sub 4:10 (or sub 2:00 half) 7:50-8:03
sub 4:20 (or sub 2:05 half) 8:05-8:22
sub 4:30 (or sub 2:10 half) 8:25-8:38



miles for 5K-10K folks
sub 18 5:45-5:56
sub 19 6:00-6:12
sub 20 6:15-6:29
sub 21 6:34-6:49
sub 22 6:54- 7:09
sub 23 7:09-7:25
sub 24 7:25-7:39
sub 25 7:42-7:59
sub 26 7:59-8:12
sub 27 8:14-8:26
sub 28 8:27-8:39
sub 29 8:42-8:59
sub 30 9:00-9:11
sub 31 9:12-9:22


​
SATURDAY October 28
*5K-10K = 4 mile time trial/progression run
*Half marathoners = 6 mile time trial/progression run
****For these fast progression sustained workouts, please start at MP-HMP and keep getting faster with each half mile! Find a course that is similar to your race terrain.

*Marathoners = Please run these options on terrain similar to your race course
A. Two week taper = 20 miles at AHR (last chance to practice nutrition). Try to start later so as to simulate some miles in the sun and warmth.
B. Three week taper = two options, depending on what you think you’re weak in or have been missing in this cycle:
1. 12 miles total with a 6 mile progression run as follows: mile 1 at MP/mile 2 at HMP/mile 3 at 10 mile pace/miles 4,5,6 faster!
2. 12 miles total with the last 8 miles at MP-HMP
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    WHEN:
    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 or Albemarle High School Track, Please review weekly message for location.


    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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