Week of March 18, 2019

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