WEEK of SEPTEMBER 3
*SPEEDSTERS 1. Those who raced on Saturday or worked out on Sunday = Recovery week, which means NO speed and drop your normal weekly mileage by at least 40%! 2. Those who did not race over the weekend = Recovery week but not as drastic. So, drop normal weekly mileage by about 25-30%. MONDAY September 3 *SPEEDSTERS = 1. Those who raced on Saturday or did the Progression run on Sunday: 3-4 AHR miles with NO pickups 2. Those who did neither: 4-5 AHR miles with 6 x 15 second flat surface surges WEDNESDAY September 5 Please meet at 5:30 outside the UVa track for the following workouts: *SPEEDSTERS = 1. Those who raced last Weekend = 4-5 AHR recovery miles 2. Those who did NOT race over the weekend = *Group #3 = Crazy 8s Park Circuits as follows: -800 at HMP -400 meter hill circuit (surge 200 meters up the hill and active recovery, no jogging, back down the hill) -800 at 10 mile pace -400 meter hill circuit -800 at 10K pace -400 meter hill circuit -800 faster! SATURDAY *SPEEDSTERS: 1. Those who raced last weekend = 4-6 AHR miles 2. Those who did not race: A. 5K-10K folks = 8-10 AHR miles B. Half marathoners= 11-13 AHR miles ****EVERYONE, PLEASE REMEMBER: Your AHR is about 60-90 seconds/mile slower than your MP or around 2 minutes/mile slower than your 5K-10K pace. SUNDAY September 9 Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s. Coffee and fellowship to follow.
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