Suggested MILEAGE for the WEEK of MARCH 12
-Pool miles and treadmill miles count!
-80% of your total weekly mileage should be run at your AHR (no faster)!
*10 Miler Speedsters = Taper Week: 20-30 miles total
MONDAY March 12
***Please note that those who raced at the Haven 8K should run 3-5 AHR very slow miles with no pickups today!
*10 Miler Speedsters = 4-5 AHR miles with 6 x 20 second hill surges
*5K-10K = 4-5 AHR miles with 8 x 20 second hill surges
WEDNESDAY March 14
***Our last week at CHS! Please join us at 5:30am at CHS.
*10 Miler folks:
-1 fartlek loop around the school of 30 seconds slow-30 seconds fast
-4 x 400 with a slow 90 second-2 minute jog in between each
-4 x 200 at fast but relaxed pace with a slow 200 jog in between each
-finish with 4 x 400 faster than the first set!
-Paces will be posted on Speedsters blog & Facebook
*5K-10K = same as 10 Miler workout.
* 10 Miler = 7-8 miles with two choices:
A two mile time trial to see how much you’ve improved during this training cycle. I’ll meet you at the UVa track at 7:20 to time you and to cheer you on (be warmed up and ready to go at 7:20). 7 miles total
7-8 miles total as follows: 2 miles at AHR/1 mile at the pace you plan to start on race day/then go 4 x 3 minutes at 10 mile pace with a 1 minute jog in between each/then go 4 x 2 minutes faster with a 1 minute jog in between each/finish with 4 x 1 minute fast with a 30 second jog in between each/ then 1 slow mile at AHR.
*5K-10K = 2 mile time trial…please meet me at the UVa track all warmed up and ready to go, at 7:20.