Week of 3/26/18

Suggested MILEAGE for the WEEK of MARCH 26
 
*”Speedsters”, who raced the 10 Miler = recovery week, so runs of 2-4 miles tops and NO speed!

MONDAY March 26
*Speedsters that raced the 10 Miler = 2-3 AHR miles with no surges!
 
*Speedsters that did not race the 10 Miler = 5-6 AHR miles with 6 x 15 second hill form surges
 
WEDNESDAY March 28
Please meet at the AHS track at 5:30am…I’ll be out of town but Captain Harry will get you started. We’ll do “Big Pants” awards next week!
 
***Please note that this is a really long workout (the long recoveries eat up a lot of time), so you may want to get started early or just be aware that you won’t be finishing with your cooldown until 7:00ish.

*Speedsters who raced the 10 Miler = 3-4 AHR miles…no speed!
 
*Speedsters who did not race =
-5 x 400 at 5K pace or faster with a slow 2 minute jog in between each
-5 x 200 with a slow 200 jog in between each
-5 x 400 faster than the first set!  

SATURDAY March 31
***I would love to have as many of you as possible join me at our very special BigBrothers-Big Sisters footraces over the beautiful 1600 acre Chapel Spring farm property in Free Union.
 
*”Speedsters”, who raced the 10 Miler = 4-5 AHR miles
 
*”Speedsters” who did NOT race the 10 Miler = two options:
A. 3 x 1.5 miles with a 2 minute jog in between each. Run the first 1.5 miles at 10K pace or slightly slower. Then pick up the pace with the last two 1.5 milers. Please run this over a course that is similar to the terrain you will be racing on.
   
B. Please race the BBBs 5K or 10K