WEEK of SEPTEMBER 10
*Those Speedsters looking to race the 5K-10K distances this fall = 20-25 total miles
*Those pointing towards the 10 mile-Half Marathon distance this fall = 25-35 total miles
***Remember: pool and treadmill miles most definitely count towards your weekly total!
MONDAY September 10
*5K-10K crew = 4-5 AHR miles with 6 x 15 second flat surface surge pickups (not sprints!)
*10 miler-Half crew = 5-7 AHR miles with 6 x 15 second flat surface surge pickups (no sprints!)
WEDNESDAY September 12
***Please join meet me at the UVa track parking lot at 5:30am
NEW? It’s very important for you to give me a call or, better yet, stop by BEFORE Wednesday so we can decide what’s best for you to start with. Thanks!
“Park Circuits” as follows:
-2 laps on the flat loop around the Park (~ 1 mile) with 60-30 fartlek
-200 meters up the hill as a surge/:active” 200 meter descent as you head back onto the flat loop again. Focus on efficient form as you use your torso, core and arms to lift your knees and pick your feet up as you drive up the hill.
*5K-10K folks = Do this circuit a total of 2 times
*10 mile to Half crew = Do this circuit a total of 3 times
Try to run each complete circuit faster than the previous.
***Everyone finish with at least one JAG Steps climb
SATURDAY September 15
*Option #1 for both groups = Race the Pepsi 10K!
-Option #2 = Run the Pepsi 10K as a 10 mile workout as follows: 1 mile at AHR/2 miles at MP before the 10K starts/run the 10K as a “progression” starting at HMP for the first mile and then getting faster with each mile/1 mile cooldown at AHR
-Option #3 = 10 miles as follows: 3 miles at AHR/ 6 mile progression run. Start at MP and get faster as you proceed…try to average HMP or faster.
-Option #2 = Run the Pepsi 10K as a progression run…start at MP and try to average around 10 mile pace or faster overall.
-Option #3 = 8 miles as follows: 2 miles at AHR/ 2 x 2 miles (road) at 10 mile-10K pace or faster with a slow 2 minute jog in between each.
SUNDAY September 16
Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s at Barracks.
2021 Annual Message