5K-10K = 20-30 miles
Half-Marathoners = 30-35 miles Monday, September 23 5K-10K = Normal AHR miles with 6 x 15 second flat form surges with a 60 second jog in between each Half-Marathoners = 4-5 miles AHR (80%) with 6 x 15 second flat form surges with a 60 second jog in between each Wednesday, September 25 5K-10K = 2 x 1.5 miles on our usual UVA course with a slow 3 mile jog in between each. Run them at 103-105% of 10 miler pace. Half-Marathoners = 3 x 1.5 miles (same pace as other group) Saturday, September 27 5K-10K = 7 miles as follows (flat to gentle rolling course, sugar hollow?) 2 at 93% of 10 miler 4 at 100-103% 1 at 75% Half-Marathoners = 10 miles total (flatter course) 1 at 85% 2 at 95% 4 at 93% 1 faster! 1 at 80%
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