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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