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Week of 3/11/19

3/10/2019

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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
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    SPEEDSTERS
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    An Introduction
    The Speedsters Experience

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    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    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: 
    UVA Track at Lannigan Field
    (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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