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

0 Comments

SPEEDSTERS
Sign Up
An Introduction
The Speedsters Experience
Pace Calculator

2021 Annual Message

WHEN:
(currently suspended due to COVID-19)
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

Archives

February 2021
January 2021
December 2020
November 2020
October 2020
September 2020
August 2020
July 2020
June 2020
May 2020
April 2020
March 2020
February 2020
January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017
April 2017
March 2017
February 2017
January 2017