Week of November 19, 2018

WEEK of NOVEMBER 19
 
The recovery continues:
*Richmond Marathoners need to be running no more than 2-4 miles on any given run this week! Your recovery is the single most important phase of your next training cycle.
 
*Richmond Half Marathoners = 3-5 mile runs on any given day this week.
 
*Everyone else, either normal weekly mileage or, if you’re racing, race week cut back mileage  
 
MONDAY November 19
*Those racing a Thanksgiving Day race = 4 AHR miles with 5 x 15 second flat surface surges  
 
*Everyone else, who is still in training for late fall 5K‘s= 4-6 AHR miles with 8 x 15 second HILL surges  
 
WEDNESDAY November 21
Please note that we will be meeting at 6:00am starting this week. Same AHS location, for now.
 
*Those not racing a Turkey Trot and still in training for a late fall 5K = 5 x 1000 with a slow 3 minute jog recovery in between each. I’ll have Leah send you my suggested paces.
 
*Those racing a Turkey Trot = 2-3 AHR miles with 3 x 15 second flat surface surges  
 
 
SATURDAY November 24
*Those still in training for a late fall 5K = 7-8 miles total as follows:
2-3 miles at AHR
-16 minutes at 10 mile pace or faster
-90 second jog recovery
-8 minutes at 10K pace or faster
-60 second jog recovery
-4 minutes as fast as you can handle!    
1-2 mile cooldown at AHR
 
*Those who raced on Thanksgiving Day = 4-5 AHR miles
 
SUNDAY November 25
Come join us for 4-5 social miles at 6:45am at Greenberry’s