Week of November 26, 2018

MONDAY November 26
4-6 AHR miles with 6-8 x 15 second hill surges
 
WEDNESDAY November 28
**Please come join me at the AHS track at 6:00am for one of the following options:
 
A.    Those racing at Monticello on Saturday = 4-5 AHR miles with 8 x 15 second flat surface surges along the straight stretches if the track.
B.     Those looking to workout for a future 5K = 12 x 400 in three sets of four. Run the First set at 5K pace/Second set faster and Third set the fastest! Take a brief 45-60 second recovery in between the 400’s and a 90 second recovery in between the sets.    
C.     Those looking for some social miles = 5-6 AHR miles together
 
SATURDAY December 1
A few options:
A.    Monticello Holiday 5K…beautiful course (not the all uphill climb to Montalto). Watch the stunning sunrise from the mountaintop!    
B.     Longer AHR miles (8-10) with a 3 mile “pickup” in the middle at HMP-10 mile pace.   
 
SUNDAY December 2
Come join us for some social AHR running or brisk walking miles at Greenberry’s at Barracks at 6:45am.