Week of 1/29/18

Suggested MILEAGE for the WEEK of JANUARY 29
*5K-10K crew = 20-25 miles (or more)
*10 Miler/Half marathon folks = 25-35 miles (or more)

MONDAY January 29
Form surge drills day!
4-7 AHR miles with 8 x 15 second hill form surges

WEDNESDAY January 31
**Please come join us at the CHS track at 5:30am
-Start with 1-2 slow AHR miles and then lots of dynamics before starting this challenging mid-season workout. Please be extra careful that you warmup with the right pace zip code, as the faster you run these AHR warmup miles the less productive and more painful and slow your actual speed workout will be.

“Spartan-Progression run” as follows:
-1600 on the track at HMP
-400 off the track at MP
-1200 on the track at 10 mile pace or faster
-400 off the track at MP
-800 on the track at 10K pace or faster
-400 off the track at MP or faster
-400 on the track faster (sub 5K)
-400 off the track at MP or faster
-200 on the track at a fast but relaxed pace
***IMPORTANT: sub 75 minute 10 Miler and sub 22 minute 5K folks please add the following:
After the 1200 run 3 x 800 instead of 1 x 800 with the same 400 off the track recovery after each 800. After the third 800 then return to the above schedule, so finish with 400 on/400 off/200 on fast!


SATURDAY February 3
AHR Long run Saturday
***Please add 1-2 miles to your last long AHR run (from two weeks ago)
Suggested:
*5K-10K crew = 7-8 AHR miles or more
*10 miler/Half folks = 10-14 AHR miles total with the last 2 miles at MP (See pace chart from last week)

SUNDAY February 4
Please come join us for 4-5 relaxed social miles starting at 6:45 at Greenberry’s at Barracks. Coffee and fellowship to follow