Week of 4/23/18

****IMPORTANT:
Well, we’re down to the latter portion of our spring season and many of our folks will be culminating it with the Park to Park Half this Saturday. This will be our last week at Albemarle and then next week we’ll move over to UVa at a later time (I’ll let you know what time) for our “break”. I’ll still offer some sort of light workout for those wanting to race some of the 5K’s in May but for most folks this will be a time to get in some social AHR base building or recovery miles.

***I sure could use some help at the Montalto 5K this coming Saturday. The bonus on this one is that you get to take in those stunning panoramic views. Please text me if you can help.
Thanks so much!

Coach Mark
434-293-3367 (day phone)
434-962-3367 (text)

WEEK of APRIL 23
*Those racing on Saturday = 4-5 AHR miles with 4 x 15 second hill surges

*Those not racing on Saturday but wishing to race some 5K’s this spring = 4-6 AHR miles with 6 x 20 second hill surges

WEDNESDAY April 25
Our last Wednesday at AHS…please join me at 5:30.

*Those racing on Saturday = 4 AHR miles with 6 x 20 second surges on the straightaways.

*Those not racing on Saturday =
Make sure you’re doing lots of dynamics prior to the start of this workout!

-800 at 5K pace
-2 minute jog
-2 x 400 fast but relaxed with a slow 90 second jog in between
-6 x 200 faster but still relaxed with a slow 200 jog in between
-800 faster than the first one!

SATURDAY April 28
***All the best to our Montalto hill climbers and to our Park to Park half marathoners!

*Those still wishing to race over the next few weeks = 3 x 1.5 miles over a measured course with a 2 minute recovery in between each. Run the first 1.5 miler at 10 mile-10K pace/the second one at 10K-5K pace/the third one faster!

SUNDAY April 29
Come join your coach and others, that are much more entertaining than him, for 4-5 relaxed AHR miles at 6:45am at Greenberry’s