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

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


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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