*”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!
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