WEEK of MARCH 18
*Speedsters = Race Week (for all those doing the 10 Miler) = see mileage below MONDAY March 18 *Speedsters = 4-5 miles at 75% with 4 x 10 second flat surface surges WEDNESDAY March 20 ***Please join me at 5:30am outside the UVa track for the following: *Speedsters racing the 10 Miler = 4-5 miles total -3 x 200 right at your targeted 10 miler goal pace (no faster! Practice) -then 3 x 200 at 103-104% of 10 miler pace -finish with 3 x 200 at 107-109%. Take a slow 200 jog recovery in between each 200. *Speedsters NOT racing the 10 Miler = 15 x 200 in three sets of five as follows: -1st set: 103-104% of 10 miler pace -2nd set: 105-108% -3rd set faster! Take a very brief rolling and active 100 recovery in between each 200 and a 200 recovery in between the sets. SATURDAY March 23 *Speedsters = All the best at the Ten Miler! Please come see me this week for a quick chat to go over your race plan. -Speedsters not racing the 10 Miler = 3 x 1.5 miles on the road starting at 100% of 10 miler pace and going to 104% or faster by the last one. Take a 4 minute slow recovery in between each. SUNDAY March 24 Come join us for 4-5 social miles (at 80% of MP or 75% of 10 miler pace) at 6:45am at Greenberry’s
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