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Week of 2/5/18

2/4/2018

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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
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    2021 Annual Message

    WHEN:
    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!

    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.

    COST: FREE!

    COACH: Mark Lorenzoni

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  • Home
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    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
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  • Volunteer
  • Social
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  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
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