*”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
0 Comments
Leave a Reply. |
SPEEDSTERS
|