Week of July 8

​Suggested MILEAGE for the WEEK of JULY 8

*Speedsters:
5K-10K = 20-30 total miles
Half Marathoners = 30-35 total miles

MONDAY July 8
*Speedsters = 5-6 total miles with 6 x 60 seconds surges (in the middle of the run), on a very FLAT surface, at 103-105% of 10 miler pace with a 60 second slow recovery in between each. Reminder: Dynamics prior to the surges!   

WEDNESDAY July 10
***Please join me at 5:30am outside the UVa track for the following workouts:

*Speedsters =  3 x 1.5 miles starting at 100% and working to 104% with a slow 3 minute recovery in between each. We will start at the 2 mile mark of the Ten Miler course and run up to the Chapel and back down to Engineers Way on McCormick.

SATURDAY July 13
*Speedsters = long slow run Saturday.
Hydrate throughout…carry a bottle so you can sip a few ounces every 4-6 minutes.   
-5K-10K folks = 8-9 miles at 75% of 10 mile pace   
-Half marathoners = 10-12 miles at 70-75% of half marathon
 
SUNDAY
Come join us for 4-5 relaxed recovery miles at 6:45am at Greenberry’s in Barracks.