This Week’s Workouts (12/31/18)

MONDAY December 31
*Those racing on Tuesday should either take the day off or run 2-3 AHR miles.

*Those NOT racing = 4-5 AHR miles with 4 x 15 second flat surface surges at the end of the run

TUESDAY January 1
**All the best to those racing the NYD5K! Remember to take itout slow for the first half mile…don’t start “racing” until after the half mile and even then, don’t go all out. Don’t get passed after the half mile mark!

WEDNESDAY January 2
***Please join me at the UVa track at 6:00am (this will be our last Wednesday at 6:00…we will return to our normal 5:30 time NEXT week) for the following:

*”Cameron Crazies Circuits” with a twist!
-Run one half mile loop as a fartlek by charging the uphills and cruising actively on the downhills.
-Run the second loop at HMP
-Do this two lap circuit a total of three times (so, 3 miles total). Try to run each circuit faster!
I’ll have the half mile loop marked.

*Don’t feel like “working out” yet? Then come join the folks who will be running 5-6 social AHR miles.

SATURDAY January 5
*Those aiming for the 10 Miler or a Spring Half = long AHR run (add 1-2 miles to your most recent long run). In the last mile of the total run do 4 x 20 second HILL surges.

*Those aiming for the 5K-10K race distances = long AHR run (add 1 mile to your most recent long run). At the very end of the total run do 3 x 20 second HILL surges.

SUNDAY January 6
***Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s in Barracks.