Weeks of June 24

WEEK of ‪JUNE 24‬
*Speedsters:
-5K-10K crew = ~25-30 miles
-Half marathoners = ~25-35 miles
-35 miles
‪MONDAY June 24‬
‪*Speedsters = 4-5 slow miles with 5 x 15 second flat surface form surges‬
‪WEDNESDAY June 26‬
**Please join me outside the UVa track ‪at 5:30 am‬ for the following workouts:
*Speedsters = Thomson-Lewis Mountain circuits x 3-4 as follows:
-Surge gently down Thomson at 100% of 10 miler pace
-then jog over to Lewis Mountain to run a hill fartlek of 30 seconds faster (~107%) followed by 30 seconds of slow jogging all the way up to Alderman. Jog along Alderman and repeat.
Run three total circuits and try to make each circuit faster than the previous one.
*Summer track meet milers = 10 x 200 with a slow 200 jog in between each. Start at 109% of 10 miler pace and work towards 115%. Stay relaxed as you get faster!
‪SATURDAY June 29‬
‪*Speedsters long slow run as follows (rolling to gently hilly course… not flat):‬
‪-5K-10K folks = 7-8 miles at 75-80% of 10 miler pace‬
-Half marathoners = 9-11 miles at 75-80% of 10 miler pace