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5K-10K = 25-30 miles
Half-Marathon - 30-40 miles Monday 9/30 5k-10K = 4-5 miles with 6 x 15 second hill form surges Half- Marathon = 6-7 miles with 6 x 15 second hill surges Wednesday 10/2 Please meet Coach Mark at 5:30 a.m. at the Uva Track Note: Guys racing the Bill Steer's Men's 4 Miler 6 x 400 at pace or faster with 200 jog "Spartan" 5k-10K = 1600 on at 100% of 10 miler 800 off at 93% 1200 on at 103% 800 off at 93% 800 on at 106-107% 800 off 93% 400 on faster Half- Marathon = 1600 on at 100% of 10 miler 800 off at 93% 1200 on at 103% 800 off at 93% 800 on at 106-107% 800 off 93% 400 on faster 800 off at 93% 200 on fastest! Saturday 10/5 All the best to our guys racing the Bill Steer's Men's 4 Miler! We still need lots of race day volunteers PLEASE! Sign up online. A. Men's 4 Miler B. 5k-10K = 9-10 miles at AHR (75% of 10 miler) Half- Marathon = 16-17 miles at AH (75% of 10 miler)
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