Week of 11/20/17

WEEK of November 20
*Those who just ran the Richmond Half = 3-4 miles/run
*Those who just ran the Richmond Marathon = 2-3 miles/run
*Those who did not race in Richmond and who are still in 5K racing mode = 20-30 miles total


MONDAY November 20
*5K folks = 4-6 AHR miles with 8 x 20 second hill surges
Those racing a Turkey Trot = 4 AHR miles with 4 x 15 second flat surface surges


WEDNESDAY November 22
***IMPORTANT: we will be meeting outside the UVa Track (not at CHS) at 6:00 am (not 5:30).
*5K folks =
-1 mile at 5K pace
-2 minute slow jog
-2 loops of 30 seconds fast-30 seconds slow
-2 minute jog after the last 30 seconds fast.
-1 mile faster than the first
*Those racing a Turkey Trot = 3-4 AHR miles


SATURDAY November 25
*5K folks = 8 total miles as follows: 2-3 miles at AHR/12 minutes at 10K-10 mile pace/2 minute jog/ 8 minutes at 5K-10K pace/2 minute jog/4 minutes faster/ 1-2 mile AHR cool down!


SUNDAY November 26
****Come join us for a relaxed 4-5 mile recovery run. 6:45 at Greenberry’s.