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.
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