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.
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