Week of 9/24/18

Suggested mileage for the WEEK of SEPTEMBER 24
 
-5K-10K = ~20-25 miles (~65% AHR/35% faster)
-Half marathoners = ~25-30 miles (~65% AHR/35% faster)   
 
MONDAY September 24
-Please note that the surges are excellent for working on upper body form and strength but please skip them if you’re prone to Achilles, hamstring or calf issues.
 
4-6 AHR miles with 8 x 15 second flat surface surges 
 
WEDNESDAY September 26
***Please join me at 5:30am at the wonderful Albemarle High Track off Hydraulic Road (behind the school). I’ll mark the warmup course for you.

A. 5K-10K
-2 x 1 mile at 5K-10K pace with a brief  75 second recovery in between each
-6 x 25 second hill surges (next to school…I’ll have them marked for you)
-1 mile faster than the first two!
 
B. Half marathoners
- 2 x 1 mile at 5K-10K pace with a very brief 75 second recovery in between each
- 6 x 25 second hill surges       
- 2000 meters (5 laps) faster than the pace you ran for the miles.
 
*JRC (Just Running Crew) = 5-7 social AHR miles. Please come join us as there are lots of good places to log some relaxed miles. I’ll have the flat cinder loop marked.
 
SATURDAY September 29
As an FYI the CTC training group is running at Riverview at 6:45am this week.
 
-5K-10K folks = 8 miles total with 2 x 2.5 miles at 10 mile-10K pace with a 3 minute jog in between each.  Run the second 2.5 miler faster than the first!
 
-Half Marathoners = 10 miles total with 6 miles at HMP
 
SUNDAY
Please come join us for 4-5 relaxing social miles at 6:45am from Greenberry’s