WEEK of AUGUST 13
Please keep your mileage up this week and feel free to add a mile or two to your normal weekly total. MONDAY August 13 4-6 AHR miles with 6 x 20 second hill surges WEDNESDAY August 15 ***Please join me at 5:30am outside the UVa track for the following: -3 x 800 with a 2-3 minute slow jog in between each -then run 8 x 100 straightaways (4 laps of 100 straights) at a very fast but relaxed pace…kind of like a 20 second fartlek pickup…focus on form and NO straining! Slow 100 jog recovery on the curves in between each fast 100. -After the last 100 take a 2 minute jog recovery -Finish with 2 x 800 at a faster pace than the first set of 3! ***I’ll have Leah post you my suggested paces for the 800’s. *NEW? Please get in touch with me BEFORE Wednesday, so we can go over how to get you safely engaged with our speed group. SATURDAY August 18 8-10 mile workout as follows (hillier or rolling course…some flat sections okay but not all flat): -2-3 miles at AHR -3 miles at HMP-10 mile pace or faster -1 mile of 60-30 fartlek -90 second jog -2 miles faster than the 3 mile pace! -1 mile AHR cooldown SUNDAY August 19 ***Come join me and many others for 4-5 social recovery miles at 6:45am at Greenberry’s.
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