Week of 2/5/18

Suggested MILEAGE for the WEEK of FEBRUARY 5
***Pool and treadmill miles count towards your total weekly mileage.
Running more miles than I’m suggesting? Great…the more the better!!

*Spring 5K-10K crew = 20-25 miles
*10 Miler-Half Marathoners = 25-35 miles

MONDAY February 5
*5K-10K = 4-6 AHR miles with 4 x 15 second hill form surges
*10 Miler = 5-7 AHR miles with 6 x 15 second hill form surges

****TUESDAY**** February 6
***Please meet me and a bunch of your fellow hardworking Speedster athletes at 5:30am at the CHS track.
As always, I’ll divide you into pace groups for the following workout:

-2 x half mile loop around the school starting at MP-HMP for the first one and picking it up to 10 mile pace or faster for the second loop. Take a short jog recovery in between each.
- then hit the track for 4 x 300 with a short 100 recovery in between each. Run these fast but relaxed, starting at 5K pace and progressing with each one.
-then head off the track for another set of 2 x the half mile loop around the school but try to run them faster!
-come back to the track and run 4 x 300 again but faster!
***I’ll explain in detail on Wednesday morning.

*******NEW? Then please get in touch with me BEFORE Wednesday, so I can help determine what workout is best for you to start with.

SATURDAY February 10
***Please meet me at the entrance to Bellair at 7:00am for the following workouts (if you can’t make it to Bellair, which I hope you do, since I’ll have a course all mapped out for you and will be there to cheer for you, please find a very hilly course):

*5K-10K crew =
-2 miles at AHR down to Bellair
-2 x 2 miles with a 2-3 minute jog recovery in between each. Try to run the first one at HMP-10 mile pace and the second two miler faster!
-2 mile cooldown jog

*10 Miler =
-2 miles at AHR down to Bellair
-3 miles at 10 mile-HMP pace
-1 mile of 30 seconds fast followed by 30 seconds slow
-60-90 second jog recovery
-2 miles faster than the first 3 miles
-2 mile cooldown at AHR