Week of 2/26/18

Suggested MILEAGE for the WEEK of FEBRUARY 26
*5K-10K folks = 20-30 miles or more
*10 Miler-Half folks = 30-40 miles or more

Suggested MILEAGE for the WEEK of FEBRUARY 26
*5K-10K folks = 20-30 miles or more
*10 Miler-Half folks = 30-40 miles or more

MONDAY February 26
*5K-10K folks = 4-5 AHR miles with 6 x 15 second hill form surges (not sprints)
*Ten Miler = 5-7 AHR miles with 6 x 15 second hill form surges (not sprints)  

WEDNESDAY February 28
***Please join me at 5:30am at the CHS track.

**NEW? Then please get in touch with me PRIOR to Wednesday morning, so we can carefully and thoughtfully figure out the safest way to get you started with the right workout and with the right pace group. This is VERY important!

**Racing in Whitehall on Saturday? Then please run 4 laps of picking up the straights (100 meter surges) and then jog the curves. So, 8 x 100 surges (not sprints).

*10 Miler-Half crew = 1-2-1 with a slow 3 minute jog after the mile and a 4 minute slow jog after the 2 mile. 
*5K-10K folks (not racing on Saturday) = 3 x 1 mile with a 3 minute jog recovery in between each.
               
SATURDAY March 3
Three options:
1. Sugar Hollow Bridges 5K or 10K…flat courses with very fast second halves. Plus, this is a great way to support our friends at the Whitehall Community Center. 
2. Long AHR runs: 5K-10K folks = 8-10 miles at AHR      10 Miler-Half folks = 14-16 AHR miles. On terrain similar to your race course. 

SUNDAY
Come join us for 4-5 relaxed AHR miles starting at Greenberry’s at 6:45 with coffee and fellowship afterwards.