Week of 1/15/18

Suggested MILEAGE for the WEEK of January 15
***pool and treadmill miles count too.

***Please note that I’m now suggesting separate weekly mileage for our two main spring groups (see below).

*Spring 10 Miler- Half marathoners = 25-35 total miles

*Spring 5K-10K racers = 15-25 total miles

MONDAY January 15
4-6 AHR miles with 6-8 x 15 second flat surface surges towards the latter portion of the total run…work on form…lift your knees with your core and arms…fast but relaxed…no straining.

WEDNESDAY January 17
***Please join us at 5:30am at the CHS track parking lot.

Make sure to warmup slowly, in the proper pace zip code, and then do lots of “dynamic drills” back on the track before starting the actual workout.

-1 hilly loop (~1 mile) of 30 faster pace-30 slower jog
-then straight into 2 laps on the track at MP (~30 seconds/mile slower than 10 mile pace)
-then straight into another hilly loop of 90-60
-then straight into another 2 laps on the track but slightly faster than the last time
-then one more hilly loop of 30-30 but try to run faster than the first mile loop!

NOTE: 5K-10K folks should finish after the last 2 laps on the track.

***NEW? Then please get in touch with me prior to Wednesday so we can best determine the safest and most positive workout to engage you with “speed”. Call me at 293-3367 or text me at 962-1694 (please let me know who you are).

SATURDAY January 20
***Please try to run on terrain similar to your race course.

***IMPORTANT: Your AHR (Aerobic Heart Rate) is about 90 seconds-2 minutes slower/mile than your targeted 10 mile pace (about 2-3 minutes slower than your 5K pace)

*10 Miler-Half marathoners = 8-12 AHR miles

*5K-10K folks = 6-8 AHR miles

SUNDAY January 21
Come join us for 4-5 relaxed miles at 6:45 at Greenberry’s