Week of January 28, 2019

WEEK of JANUARY 28
*5K-10K Spring racers = 20-25 miles or more
*10 Mile-Half marathon racers = 25-30 miles or more

MONDAY January 28
4-6 miles at 75-78% with the following:
2 x 10 second flat surface surges
2 x 14 second flat surface surges
2 x 18 second flat surface surges
**Focus on FORM by engaging your core and upper body to liftyour knees as you drive. Fast but relaxed…NO all-out sprinting or straining.
Take a long and slow recovery jog in between each one of them.

WEDNESDAY January 30
Questions? NEW? Then please get in touch with BEFORE Wednesday morning.

***Please join me at the UVa track parking lot at 5:30 for the following workout:
“Thomson-Lewis Mountain Loops” as follows
-run DOWN Thomson at 103-105%
-turn left at Emmet and jog along the sidewalk for 30-45 seconds to recover
-run UP Lewis Mountain as a fartlek of 15 seconds fast (~107-110%) followed by 25 seconds slow
-turn left on Alderman and jog along the sidewalk for 30-45 seconds over to Thomson again

**Try to make each loop faster than the previous!

*5K-10K folks = 3 loops total
*10 Miler crew = 4 loops total
***Everyone, after finishing your last loop run 4 x 8 second flat surges

SATURDAY February 2
*10 Miler crew = 8-10 miles total with 3 x 2 miles with a slow (75%) 3-4 minute recovery jog in between each. Your warmup and cooldown miles should be in the 75-78% range.

*5K-10K crew = 7-8 total miles with 3 x 1.5 miles with a slow (75%) 3 minute recovery jog in between each

I’d like to see you run these 2 milers on a varied terrain course (a good mix of hills and flat). One suggestion would be my off/on 2 mile circuit down at Riverview, with the first mile as a hilly loop on the road (Market-Chesapeake) and the 2nd mile as a flat loop down along the river path. I’ll have Leah post my suggested map.
Think that first mile is hilly? Just wait: We’ll be back in Bellair for the next workout on February 16!

SUNDAY February 3
Come join us for 4-5 social AHR miles at 75-78% at 6:45am at Greenberry’s