Week of June 25

WEEK of JUNE 25
***Your weekly mileage should continue to climb by about 10-15%/week. As a sneak preview, next week (week of July 2) will be a “recovery” week.
 
Remember: AHR pace is about 80-85% of your total weekly mileage. Your AHR is about 2 minutes/mile slower than your 5K pace! 
 
MONDAY June 25
4-6 AHR miles with 5 x 15 second FLAT surface form surges…focus on engaging you core, glutes and arms as you lift your knees. Fast but relaxed!   
 
Or…This is a great day to sub in some core class work!
 
 
WEDNESDAY June 27
***Come join us at 5:30 outside the UVa track…Captain Jen will kick things off for you!  
 
Fartlek/Hill combo workout as follows:
-3 laps (1 mile) on the magic carpet of 45 seconds fast (sub 2 mile pace)-30 seconds slow fartlek
-then take an active jog (not too slow) over to Cameron Lane (across from the 7-11) for 3 x Cameron Crazies, where you surge the ups (work them!) and float actively on the descents. Each loop is just shy of a half mile. 
-3 laps back on the magic carpet of 60-30 (not 30-30 but try to cover these 3 laps faster than the first time!
***Total run with warmup and cooldown should be in the 6-8 mile range.
 
SATURDAY June 30
“LSD” Saturday: Long, Slow Distance run!
 
*5K-10K folks = 7-8 AHR miles with 4 x 15 second flat surface surges towards the latter portion of the run
 
*Those pointing towards the Half Marathon distance for later this fall = 9-11 AHR miles with 4 x 15 second flat surface surges towards the latter portion of the run.    
 
SUNDAY July 1
Please come join me (and many other folks a lot more interesting than me), for 4-5 recovery social miles at 6:45am at Greenberry’s at Barracks.