Week of 2/12/18

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.