Week of 3/11/19

WEEK of MARCH 11
*Speedsters = Taper week for 10 Miler! Normal mileage except shorter and easier on Saturday.


MONDAY March 11
*Speedsters = 4-5 miles at 75% of 10 miler pace with 4 x 15 second hill surges

WEDNESDAY March 13
***Please join me at the UVa track at 5:30am for the following workouts:

*Speedsters who did NOT race the Haven 8K = 2 x 1 mile/2 x 800/ 2 x 1 mile. Take a slow 4 minute jog in between the miles and a 3 minute slow jog in between the 800’s. Leah will post my suggested paces on blog and social media.

*Speedsters who raced the Haven 8K = 6 x 800 at 103-106% of 10 mile pace with a 45-60 second active jog in between each.

SATURDAY March 16
**Speedsters = Two options:
1. 7 miles total with miles 4, 5 and 6 all as a fartlek of 60 seconds at 112% followed by 30 seconds slow (for all three miles).
2. The Sugar Hollow Bridges 5K…great flat race!

SUNDAY March 17
Come wearing your green for 4-5 social 80% miles at 6:45 at Greenberry’s