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Week of September 23

9/21/2019

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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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  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page