Week of 8/27/18

WEEK of AUGUST 27
*Those racing the Women’s Four Miler (or 4 mile time trial on Sunday) should run less miles this week. Stick to the same days but cut back the mileage.
MONDAY August 27
4-5 AHR miles with 7 x 20 second hill surges. Please don’t skip these hill surges (unless you’re prone to calf, hammy or Achilles issues), as they’re important in helping you build upper body strength.
WEDNESDAY August 29
Please join me at the UVa track parking lot at 5:30am for the following workouts…
*Those racing the Women’s Four Miler on Saturday: 4-5 miles total with 6 x 100 straights at a brisk but relaxed pace with a slow 100 jog in between each. You may want to buy a little more sleep and do these on your own later on in the day by running 6 x 20 second surges on a flat surface.
*Everyone else, including those running the 4 mile progression run on Sunday morning: 5 x 800 (a little less than one loop around the UVa Park) with a slow 3 minute jog in between each. Suggested paces for the 800’s below. 
Finish with 2 x JAG steps!

SATURDAY September 1
**All the very best to our Speedsters Women racing the Four Miler and a big thanks to those of you who have so kindly volunteered to help us.
Those not racing, please join me tomorrow morning for a special Sunday edition workout.
SUNDAY September 2
***I’ll be meeting the CTC training program folks at 6:45 at Riverview and am happy to get your started right after that at 7:00am. So, please be warmed up and ready to go (drills and all) at 7:00 for our 4 mile progression run as follows:
-1 mile out on the hilly loop (first half mile uphill at MP and then the second half mile downhill at 10 mile-10K pace)
- 2 miles out the paved river path at 10 mile-10k pace or faster
-1 mile back at 5K pace or faster! Finish the 4 mile progression run at the little bridge. So, cooldown 1 mile back to the parking lot.