Remember: pool and treadmill miles count towards your total weekly mileage!
-5K-10K crew = 20-30 total miles
-Half marathoners = 25-35 total miles
MONDAY September 17
5-7 AHR miles with 8 x 15 second hill surges
WEDNESDAY September 19
***IMPORTANT Note: we will be meeting at the Albemarle High track this week. Same 5:30 am time but NEW location.
-3 x 800 with a very brief 60 second recovery in between each. Start at around 10K-8K pace and get faster with each one!
-Followed by a 1 mile off track circuit of 30-30 fartlek (out a half mile and back to the track)
-60 second jog
-3 x 800 faster than the first set!
*Just Running Crew (JRC) = 5-7 AHR social miles (see course suggestions above)
SATURDAY September 22
***There’s a strong possibility that the Pepsi 10K may be rescheduled for today. If you really want to RACE it, then please do NOT run the Wednesday workout and contact me so we can figure out how to adjust your LONG RUN schedule moving forward. Thanks!
-5K-10K crew = 9-10 AHR miles
-Half marathoners = 13-14 AHR miles
Please join us at 6:45 am at Greenberry’s for 4-5 social miles.
2021 Annual Message