CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page

Week of 1/1/18

12/31/2017

0 Comments

 
Suggested MILEAGE for the WEEK of JANUARY 1
***pool miles count!

*March marathoners = ~50-55 total miles (or more)
*April marathoners = ~45-50 miles (or more)
*May marathoners = ~35 miles (or more)
*Ten Miler crew = ~20-30 miles (or more)

MONDAY January 1
*NYD5K racers: Remember to do LOTS of “dynamics” prior to the start of the race, as it’s going to be cold. And, because of that cold, please take it out extra slow for the first quarter mile, so as to give your body a fair chance to warmup. If you’re lined up in your proper pace group, then try to not pass anyone in the first quarter mile! During the rest of the race, stay comfortable on the ascents (lift your knees up), really lean into and fly down the gentle descents and try to be
competitive on the flat sections of the course. Also, make the cold your friend by not complaining about it and by dressing properly (tights are a must, as your legs will perform more efficiently if they’re not cold).

Those NOT racing:
*March marathoners = 7-8 AHR miles with 8 x 15 second hill form surges
*April marathoners = 6-8 AHR miles with 6 x 15 second hill form surges
*May marathoners = 5-6 AHR miles
*Speedsters/Ten Miler crew = 4-6 AHR miles with 6 x 15 second hill form surges

WEDNESDAY January 3
***IMPORTANT: Please note that we will meet back at the CHS track at 5:30 this week.
*Those who raced on Monday should run 4-6 AHR miles
****IMPORTANT: The following workouts apply to those who did NOT race on Monday!

*March marathoners = 4 mile progression run as follows: 800 on/800 off x 4. Start at MP for the first 800 and then start picking it up from there. Try to be hitting close to 5K pace for the half mile. Your overall average should be somewhere in the 10 mile range or slightly faster.

*April marathoners = 4 miles at MP (each mile can be a half mile on the track followed by our usual half mile off the track. Repeat this four times and you’ve got it!

*May marathoners = 6-8 AHR miles

*10 Miler/Speedsters = 3 mile progression run as follows: 800 on the track/followed by 800 off x 3. Start at MP-HMP and get faster with each half mile. Your overall average should be faster than 10 mile pace!

*”Just running” crew = 5-7 AHR social miles

SATURDAY January 6
****Try to find a course that somewhat resembles the terrain of your big race.

*March marathoners = 18 miles at AHR with the last 2 miles at MP

*April marathoners = 16 miles at AHR

*May marathoners = 10-11 AHR miles

*10 Miler crew = 7- 11 AHR miles or, essentially, I’d like to see you add 1 mile to your most recent long run.

SUNDAY January 7
Come join us for 4-5 AHR social miles at 6:45 at Greenberry’s.
Suggested MILEAGE for the WEEK of JANUARY 1
***pool miles count!

*March marathoners = ~50-55 total miles (or more)
*April marathoners = ~45-50 miles (or more)
*May marathoners = ~35 miles (or more)
*Ten Miler crew = ~20-30 miles (or more)

MONDAY January 1
*NYD5K racers: Remember to do LOTS of “dynamics” prior to the start of the race, as it’s going to be cold. And, because of that cold, please take it out extra slow for the first quarter mile, so as to give your body a fair chance to warmup. If you’re lined up in your proper pace group, then try to not pass anyone in the first quarter mile! During the rest of the race, stay comfortable on the ascents (lift your knees up), really lean into and fly down the gentle descents and try to be
competitive on the flat sections of the course. Also, make the cold your friend by not complaining about it and by dressing properly (tights are a must, as your legs will perform more efficiently if they’re not cold).

Those NOT racing:
*March marathoners = 7-8 AHR miles with 8 x 15 second hill form surges
*April marathoners = 6-8 AHR miles with 6 x 15 second hill form surges
*May marathoners = 5-6 AHR miles
*Speedsters/Ten Miler crew = 4-6 AHR miles with 6 x 15 second hill form surges

WEDNESDAY January 3
***IMPORTANT: Please note that we will meet back at the CHS track at 5:30 this week.
*Those who raced on Monday should run 4-6 AHR miles
****IMPORTANT: The following workouts apply to those who did NOT race on Monday!

*March marathoners = 4 mile progression run as follows: 800 on/800 off x 4. Start at MP for the first 800 and then start picking it up from there. Try to be hitting close to 5K pace for the half mile. Your overall average should be somewhere in the 10 mile range or slightly faster.

*April marathoners = 4 miles at MP (each mile can be a half mile on the track followed by our usual half mile off the track. Repeat this four times and you’ve got it!

*May marathoners = 6-8 AHR miles

*10 Miler/Speedsters = 3 mile progression run as follows: 800 on the track/followed by 800 off x 3. Start at MP-HMP and get faster with each half mile. Your overall average should be faster than 10 mile pace!

*”Just running” crew = 5-7 AHR social miles

SATURDAY January 6
****Try to find a course that somewhat resembles the terrain of your big race.

*March marathoners = 18 miles at AHR with the last 2 miles at MP

*April marathoners = 16 miles at AHR

*May marathoners = 10-11 AHR miles

*10 Miler crew = 7- 11 AHR miles or, essentially, I’d like to see you add 1 mile to your most recent long run.

SUNDAY January 7
Come join us for 4-5 AHR social miles at 6:45 at Greenberry’s.
0 Comments



Leave a Reply.

    Picture

    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!

    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.

    COST: FREE!

    COACH: Mark Lorenzoni

    Archives

    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
CTC Swag
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program
​​CTC on Strava​​​
Running Routes
​Newsletter
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page