Suggested MILEAGE for the WEEK of March 19
*10 Miler crew = race week mileage (see below) *5K-10K folks = Recovery week, so 15-25 miles MONDAY March 19 *10 Miler crew = 4-5 AHR miles with 3 x 15 second flat surface surges *5K-10K folks = 4-5 AHR miles with 6 x 15 second flat surface surges WEDNESDAY March 21 ****IMPORTANT reminder: Please note that we will be at the Albemarle High School track (Hydraulic Road) starting this week. Same 5:30 time. Thanks for being so flexible. Good stuff! *10 Miler = 4 AHR miles with 6-8 x straightaway pickups…I won’t be terribly upset if you choose to sleep in a bit and run this taper workout later than our usual time (feel free to join us at the AHS track later if you’d like). *5K-10K racers = -1 mile -3 minute slow recovery -4 x 800 with a slow 2 minute recovery in between each ***Please call or text me for your suggested paces. THURSDAY March 22 *10 Miler crew = 2-3 miles at AHR FRIDAY March 23 *10 Miler crew = if you normally run on Fridays, please run 1-2 miles today SATURDAY March 24 ***All the best to those racing The 10 Miler! ***Not racing? Then please go long…add a mile to your most recent long run.
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