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
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