Week of 1/21/19

Suggested MILEAGE for the WEEK of JANUARY 21
*5K-10K crew = ~25-30 miles (~85% of total mileage at AHR/~15% faster)

*10 Miler-Half Marathoners = ~30-35 miles (~85% of total mileage at AHR/~15% faster)


MONDAY January 21
5-7 miles at 80-85%. End with 8 x 10 second FLAT surface surges (you ran enough hills during Saturday’s workout, so I’m giving your legs a break)


WEDNESDAY January 23
Come join me at the UVa track parking lot at 5:30am for the following workout.
***Please wear reflective gear and your head lamps.

-3 x 1.25 miles at 102-104% of your 10 miler pace with a slow 2 minute recovery at 80-85% pace in between each. I’ll have a fun course laid out for you.
-finish with 4 x 8 second hill surges

***NEW? Then please stop by or call or text me BEFORE Wednesday morning, so we can best determine what’s the best way to safely get you engaged with “speed”.

SATURDAY January 26
*5K-10K folks = 7-9 miles total at AHR with the last mile at 10 mile-10K pace.
Finish with 4 x 10 second hill surges

*10 Miler-Half Marathoners = 11-12 miles total at 80-85% with the last 2 miles at 93-98%
Finish with 4 x 10 second hill surges

SUNDAY January 27
Please join me and many others for 4-5 social miles at 80-85% pace at 6:45am at Greenberry’s at Barracks.