This week’s workouts (6/11/18)

WEEK of JUNE 11
Suggested Mileage = Because each of you, based on your questionnaires, are currently running different weekly mileage (12-50) miles and like to get up to different levels of mileage (20-75) I’m going to leave it up to you on what mileage you feel best with. My only suggestion would be to eventually get it up to a minimum of 25-30 for the 5K-10K range and 35-40 range for the half. The way to do this is to add 10%/week.

MONDAY June 11
4-7 AHR miles with 6-8 x 15 second FLAT surface form surges towards the latter portion of the run. Take a 30-45 second slow jog in between each surge.

WEDNESDAY June 13
***Please join me at the UVa track parking lot at 5:30am for the following workout options:

*Fartlek circuits as follows:
- 3 laps on the magic carpet of 60 seconds fast-30 seconds slow
-then take an “active” (not too slow) recovery over to Cameron Lane for 3 loops of Cameron Crazies working the ups (use your arms and core to lift your knees) and cruising on the downs. Try to run each half mile loop faster than the previous.
-then take an active recovery back to the magic carpet for 3 more laps but this time at 75-30.
Try to run the second set of 3 laps faster than the first set!
Remember: “fast” is sub 5K pace but NOT an “all-out sprint”!
-Finish with 5-7 minutes of my “core cooldown” drills

*2 mile time trial for anyone who wants to see where they are currently at, so as to use it as your personal pace guide for the summer workouts (I can tell you what your current 5K, 10K, 10 mile and Half potential is based on that 2 mile time).

****NEW? Then please do NOT run the entire workout! Please give me a call or stop by BEFORE Wednesday, so we can decide what is the best way to safely ease you into the speed work. This is a very important component of our athlete/coach communication relationship.

SATURDAY June 16
****United Way Relays…it’s not too late to sign up if you do it by the middle of this week. I’d love to have you join me in supporting this event by either volunteering or entering a team. Thanks!

-Fall half marathoners = 8-9 AHR miles (or 1 mile beyond your most recent long run)
-5K-10K folks = 7-8 AHR miles (or 1 mile beyond your most recent long run)

SUNDAY
Come join the group for 4-5 relaxing and very social miles at 6:45am at Greenberry’s in Barracks.