Suggested MILEAGE for the WEEK of FEBRUARY 12
Remember: pool and treadmill miles count 100%! *5K-10K Speedsters = ~20-30 total miles *10 Miler-Half Marathoners Speedsters = ~30-40 total miles *March Marathoners = ~50-65 total miles *April Marathoners = ~50-60 total miles *May Marathoners = ~45 total miles MONDAY February 12 *5K-10K = 4-6 AHR miles with 6 x 15 second flat surface pickup surges *10 Miler = 5-7 AHR miles with 6 x 15 second flat surface pickup surges *March marathoners = 7-9 AHR miles with 6 x 15 second HILL pickup surges *April marathoners = 6-8 AHR miles with 6 x 15 second flat surface pickup surges *May marathoners = 6-7 AHR miles WEDNESDAY February 14 ***Come join the fun at the CHS track at 5:30am! NEW? Then please call or stop by BEFORE Wednesday so I can map out the safest and most effective path to “working out”. *”Speedsters” = “long recovery” workout time! -1 mile on the track -3-4 minute slow jog -2 x 800 with a 3 minute jog in between each -1 mile faster than the first one! *March marathoners = almost the same as “Speedsters” -1 mile on the track -3-4 minute slow jog -3 x 800 with a 2-3 minute slow jog in between each -4 x 400 at a fast but relaxed pace with a 90 second very slow jog in between -take a 3 minute jog after the last 400 (important) -1 mile faster than the first one! ***NOTE: I’ll have Captain Harry send you my suggested paces for the miles and the 800’s *April marathoners = - 1 fartlek mile through the hilly neighborhood loop at 60-30 - 8 x 400 at 10 mile-10K pace or faster with a very brief 45 second recovery in between each… watch starting out too fast for these as you only have a very short recovery! - 1 more hilly fartlek loop of 60-30 but run it faster than the first one! *May marathoners = 4 fartlek loops around the school of 30-30 fartlek…try to run each loop faster (~.7/loop). SATURDAY February 17 ***IMPORTANT: Try to run these long runs on similar terrain to your race terrain. *5K-10K racers = 8-10 miles at AHR (or add 1-2 miles to your longest recent run) *10 Miler crew =12-16 total miles (or add 1-2 miles to your most recent longest run) at AHR (which should be at least 90 seconds/mile slower than your targeted 10 mile pace) with the last mile at 10 mile-HMP. *March marathoners = Two choices based on whether you want a 2 or 3 week taper leading up to your race: -Two week taper folks (your last long run to be 2 weeks from race day) = 20 miles as follows: first 15 at AHR and then last 5 miles at MP or faster. -Three week taper folks (where your last long run is three weeks from race day) = After a 2 mile AHR warmup, run 4 x 3 miles as follows: first 3 miles at MP/ second 3 miles slightly faster/third 3 miles at HMP or slightly faster/last 3 miles at HMP-10 mile pace or faster. Take a 2 minute jog in between each three miler. 15 miles total. Flat to rolling course. *April marathoners = 20 miles total as follows: First 16 miles at AHR/last 4 miles at MP or faster. *May marathoners = 16 miles at AHR…no faster! ***IMPORTANT: Marathoners, please remember that your AHR should be at least 60-90 seconds slower than your MP.
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