Suggested MILEAGE for the WEEK of APRIL 2
*SPEEDSTERS who are looking to run the Park to Park Half:
-If you raced the 10 Miler = ~ 15-20 miles
-If you did not race the 10 Miler = 30-35 miles
*5K-10K Speedsters = ~15-25 miles
MONDAY April 2
*Speedsters = 4-6 AHR miles with 6 x 15 second flat surface form surges
WEDNESDAY April 4
***Please join me at the Albemarle High track at 5:30am for some belated “Big Pants” kudos and the following workout options…
-4 x 400 at 5K pace or slightly faster with a 90 second slow recovery in between each
-4 x 200 at a fast but relaxed pace with a slow 200 recovery in between each
-4 x 400 faster than the first set but with a shorter 45-60 second recovery in between each. That should make things interesting.
*Just Running/Recovering = 4-7 AHR miles
SATURDAY April 7
*Speedsters racing the Park to Park Half = two choices:
A. 7-8 AHR recovery miles (if you raced the 10 Miler)
B. 10-11 miles total with a 7 mile progression run as follows (if you did not race the 10 Miler): Warmup for 2-3 AHR miles then run the progression run as mile 1 = MP/mile 2 = HMP/mile 3= HMP-10 mile pace/miles 4,5 = 10 mile pace/miles 6,7 = faster!
*Speedsters 5K-10K = 7 miles total with either a local 5K race or a 4 mile “progression” run as follows: mile 1 = 10 mile-10K pace/mile 2 = 10K pace/miles 3,4 = faster!
SUNDAY April 8
**Come join us for 4-5 AHR miles at 6:45 at Greenberry’s