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.
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