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Week of April 1

3/31/2019

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*”Speedsters” = ~15-25 miles

MONDAY April 1
*Speedsters = 10 miles total with the last 6 miles at 10K pace…so, basically race the last 6 miles!

Just fooling!
Here’s your real assignment: 4-5 miles at 75-80% of HMP

WEDNESDAY April 3
***Please join me outside the UVa track at 5:30am for the following workouts:

*Speedsters = Cameron Crazies as follows:
-Surge the uphills and run an “active” recovery on the descents of our Cameron/Minor/Bollingwood loop. Try to run each half mile loop faster than the previous. Run 4-6 loops total, depending on how your legs are still feeling from the 10 Miler.

SATURDAY April 6
*Speedsters racing the Park to Park Half who DID race the 10 Miler = 6-7 miles at 75-80% of HMP.

*Speedsters racing the Park to Park Half but who did NOT race the 10 Miler = 10 miles as follows:
-2 miles at 75-80% of HMP
-2 miles at 96% of HMP
-3 miles at 100% of HMP
-2 miles faster!
-1 mile at 75%

*5K-10K Speedsters, who did NOT race the 10 Miler = 7-8 miles total with 3 x 1.5 miles (flatter course) at 103-105% of 10 miler pace with a slow 3-4 minute jog in between each

SUNDAY April 7
Please come join us for 4-5 slow and relaxed 80% miles at 6:45am at Greenberry’s
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    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    WHEN:
    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

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