MONDAY AUGUST 6
4-6 AHR miles with 6 x15 second hill surges WEDNESDAY AUGUST 8 **Please join me at the UVa track parking lot at 5:30am for the following workout. Questions about pacing or any other facet of the workout? Then please give me a shout BEFORE Wednesday. After a slow warmup and lots of dynamic drills. -1 mile -Slow 2 minute recovery -8 x 400 with a brief 100 recovery in between each -take a slow 2 minute recovery after the last 400 -1 mile faster than the first one! **I’ll have Leah POST on the Speedsters Blog you my suggested paces for the miles ***Away on vacation? Then please try to find a track or course so as to simulate this workout. ***NEW? Then please contact me BEFORE Wednesday. SATURDAY AUGUST 11 **Please meet me at Riverview all warmed up and ready to go at 6:45 for the following workout: -1 mile loop on the flat section of the course (I’ll explain it) at around 10K pace -run the hilly Market-Chesapeake loop surging the hills and actively recovering on the descents. -Repeat this circuit loop but run this second one faster than the first one! SUNDAY AUGUST 12 *Come join your slow coach at 6:45am for 4-5 social miles from Greenberry’s.
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