Week of September 16

9/13/2019

Mileage
5K-10K = 25-30 miles
Half-Marathoners = 35-40 miles

Monday, September 16
A = Those who raced 10K - 4 miles AHR
B = Those who did NOT race - 5-6 miles AHR

Wednesday, September 18
Meet Captain Harry at UVA Track at 5:30 am

Thomson/Lewis Mountain Loops x 3
Run Thomson at 100-104% of 10 miler pace
Then run up Lewis Mountain at 30-30 fartlek
Try to run each loop faster than the previous

Saturday, September 19
5K-10K = 8-10 miles at 75% of 10 miler pace
Half-Marathoners = 15-16 miles at 75% of HMP

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SPEEDSTERS
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An Introduction
The Speedsters Experience
Pace Calculator

WHEN:
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

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