WEEK of FEBRUARY 25
-5K-10K = 25-30 miles or more
-10 Miler = 30-35 miles or more
MONDAY February 25
*Speedsters = 5-7 miles at 70% of 10 miler pace with 6 x 15 second hill surges
WEDNESDAY February 27
**Please join me at 5:30am the UVa track for the following workouts:
*Speedsters = 1 mile/4 x 800/1 mile (I’ll have Leah send you my suggested paces)
Take a slow 4-5 minute recovery after the mile and 3-4 minutes after each 800
-Finish with 4 x 8 second flat surface from surges
SATURDAY March 2
*SPEEDSTERS = I’d suggest Bellair for this workout as many of your spring races are on hilly courses but, if you are prone to hamstring, calf or Achilles issues, you should defer to a flatter course like Sugar Hollow or Riverview. I’ll have the course marked in Bellair but will not be able to be there. I’d suggest meeting as groups at the track parking lot and running over to Bellair.
-4 x 3K (a quarter mile shorter than our usual 2 mile course) with a slow 5 minute jog recovery in between each. Run the first 3K at 100-102% of 10 mile pace but then try running each of the next three faster. So, maybe in the 103-106% of 10 mile pace range for the last three.
Please come join us at 6:45 at Greenberry’s for 4-5 social miles at 75-80% of marathon pace (70% of 10 miler pace).