Week of January 7, 2019

Suggested MILEAGE for the WEEK of JANUARY 7
***AHR (your Aerobic Heart Rate) should be at least 2 minutes/mile slower than your 10 K-10 Miler pace. If using a heart rate monitor, which I recommend, try to stay in the 130-140 range for this ever important AHR pace.   
 
*Those aiming for the 5K-10K racing distances this spring = ~20-25 miles or more (85% AHR/15% faster)  
 
*Those aiming for the 10 Miler-Half Marathon distances = ~25-30 miles or more (85% AHR/15% faster)
 
MONDAY January 7
4-7 AHR miles with 5 x 10 second hill surges at the very end of your run (focus on form as you use your upper body, arms and backside to lift your knees). These are not sprints, so no straining.
 
WEDNESDAY January 9
**Please join me at the UVa track at 5:30am for the following workout. Have a question? NEW? Then please get in touch with me BEFORE Wednesday morning.
**IMPORTANT: Do lots of dynamics on the track after your road warmup!
 
SPARTAN time!
-2000 (5 laps) on the track at HMP-10 mile pace
-800 off the track at MP (~40 seconds/mile slower than 10 mile pace)
-1600 on the track at 10K pace
-800 off at MP
-800 on the track at
-800 off at MP
-400 on the track at sub 5K pace…fast but relaxed!  
**Immediately after finishing run over to the railroad bridge and do 4 x 10 second hill surges    
 
TWO MILE TIME TRIAL: Have no idea of what pace your current fitness level is and a bit lost on what your race current potential is? Then let’s go ahead and have you run one of my dreaded 2 mile time trials this Wednesday (or a Wednesday in the near future). Please call me ahead of time so we can go over the strategies on how to successfully run this excellent pace gauge.
 
SATURDAY January 12
 
*5K-10K crew = 6-8 AHR miles with 4 x 10 second flat surface surges at the very end of the run
 
*10 Miler/Half crew = 9-11 AHR miles with 4 x 10 second flat surface surges at the very end of the run.
 
SUNDAY January 13
***Come join us for 4-5 social AHR running or walking miles at 6:45am at Greenberry’s in Barracks.