Week of September 23

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%