Suggested MILEAGE for the WEEK of FEBRUARY 19
***This is a RECOVERY mileage week, which means drop by about 30% of your normal weekly mileage.
*Those training for Spring 5K-10K’s = ~15-20 miles total
*Those training for the 10 Miler and the half marathon = ~22-28 total miles
MONDAY February 19
*5K-10K = 3-4 AHR miles with 4 x 15 second hill surges
*10 Miler = 4-5 AHR miles with 6 x 15 second hill surges
WEDNESDAY February 21
***Please join the fun at 5:30am at the CHS track.
***It looks like the temps are going to be on the warm side, so please remember to bring your fluids bottle. I’m happy to transport them down to the track in the back of my car.
-3 x 1000 (2.5 laps) with a slow 3 minute jog recovery in between each.
-4 x 200 at a fast but relaxed pace with a very slow 200 jog recovery in between each. Take a full 400 jog after the last 200, before starting the last 1000 set.
-3 x 1000 faster than the first set! Same 3 minute slow jog in between each.
Sub 60 = 3:23-3:28
Sub 65 = 3:33-3:38
Sub 70 = 3:50-3:55
Sub 75 = 4:05-4:10
Sub 80 = 4:18-4:23
Sub 85 = 4:27-4:32
Sub 90 = 4:42-4:47
Sub 95 = 4:59-5:04
Sub 100 = 5:11-5:16
Sub 105 = 5:30-5:35
Sub 110 - 5:45-5:50
SATURDAY February 24
Group “Workout” Saturday is back! Please meet me at RIVERVIEW all warmed up and ready to go at 7:00am for specifics on how to run this fun but tough long workout. Like, last time, I’ll break you into pace groups.
*10 Mile-Half folks = 9-10 miles total as follows:
-2 mile slow warmup at AHR (prior to meeting me at 7:00am)
-1 mile hilly neighborhood loop around Market and Chesapeake at 30-30 (I’ll mark the loop)
-1 mile loop around the flat river paved path at 10 mile pace (I’ll mark the loop)
-1 mile hilly fartlek loop
-1 mile flat river loop at 10 mile pace or faster
-1 more fartlek mile on the hilly loop
-Finish with one more loop on the flat river path but faster than the previous two!
-cool down 1-2 AHR miles
*5K-10K crew = Same workout but only 2 total circuits instead of 3 circuits …so, 4 mile workout instead of 6 mile workout (for 7 total miles instead of 9-10).
**Can’t make it to Riverview? Then try to find a similar scenario where you have one very hilly mile loop and one flat mile loop to do this circuit workout.
Please come join us for 4-5 relaxed AHR miles at 6:45am at Greenberry’s.
2021 Annual Message