CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes

Week of May 21

5/20/2018

0 Comments

 
Please try to work on getting your weekly mileage up to the 20-30 mile range over the next few weeks. 

WEDNESDAY May 23
***Please meet me at the UVa track parking lot at 5:45am. 

IMPORTANT: This will be our last Wednesday speed workout of this session, so I’d like to do something fun and team oriented for this last Wednesday of the cycle. 
(We will take a little break next week and then start the summer cycle the week of June 4th with a hilly fartlek workout).      

****This week let’s have some fun with the “Wacky Wednesday Speedsters 8K Relay”. Please come join us!
How it works: I will divide you into evenly matched two-person teams (one faster person paired up with another person who is much slower than them) on Wednesday morning. This is how it will go: 
-The faster person will lead off for their team with a 600 (a lap and a half)
-they will then hand off to their partner (they will be waiting at the 600 mark), who will then run a 400
-then the lead person will run another 600 and so forth!
Each team will do this 600/400 a total of 8 times so you will then get a team 8K time at the finish! So, one person runs 8 x 600 and the other person runs 8 x 400.       

***Prizes to the top three teams!! 

****Those racing the BRUCE BARNES MILE will have a mile Time Trial today. Make sure you’re extra warmed and you do lots of extra dynamics prior to me starting your mile “race”!    

My suggested WEEKLY MILEAGE TRAINING TEMPLATE

Here’s what your coach has found to be the best weekly training regimen (4-5 days) to help keep you injury free and feeling refreshed for your workout or long run days. 
The overall goal is to space your two hardest/longest days as far apart as possible and to give each of the days a defined “purpose”.  

​***And remember:  ~80% of your total weekly mileage should be run at your slow and relaxed AHR pace and the other 15-20% should be at a pace faster than your AHR.      

*MONDAYS = 3rd longest run of the week (5-6 miles) with flat or hill surge pickups. This is also a great day to get in a tough core workout like Formula, as a substitute for your run.       

*WEDNESDAYS = 2nd longest run of the week (7-9 miles total) with “speed” of some sort. 

*THURSDAYS = 4th longest run of the week, so your shortest run and your most important run to go slowly, as it’s a recovery day (3-4 slow miles). This is the day I’d suggest getting in the deep end of the POOL for your mileage.    

*SATURDAYS = longest run on the week! I alternate between an extra long slow AHR run one Saturday and a “shorter long run” with some sort of workout in the middle, for the next Saturday. 

*SUNDAYS (if you can get in 5 days) = also your shortest run of the week, as it is also a big time recovery day (3-4 slow miles)!  

***All non-running days should be focused on foam rolling and upper body core work, like situps/pushups or gym work  
0 Comments



Leave a Reply.

    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
Rivanna Greenbelt Marathon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program

C-VILLE-athon
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes