Week of September 30

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)