WEEK of MARCH 4
**Remember: you get bonus points from your coach if you run SLOWER than I recommend (is except for the pace and speed miles). ****IMPORTANT: Please do NOT run any of my suggested form SURGES if you are prone to calf, Achilles, P.F. or hamstring issues! *Speedsters: -5K-10K folks = ~25 miles -10 Miler crew = ~30-35 miles MONDAY March 4 *Speedsters = 4-6 miles at 70% of 10 mile pace with 6 x 15 second hill surges WEDNESDAY March 6 **Please join me at 5:30am at the UVa track for the following workouts. *NEW? Please get in touch with me BEFORE Wednesday. Thanks! ***IMPORTANT: It’s going to be very cold, so layer up and make sure to do some extra dynamics! *Speedsters =Two options: A. Those racing the Haven 8K: 8 x 300 in two sets of four, starting at 102 and working to 106% of 10 miler pace with an active rolling 100 recovery in between each. B. Those NOT racing the Haven 8K: 3 x 1000 (2.5 laps) with a slow 3 minute jog in between each/followed by 4 x 400 at with a brief and active 100 recovery in between each/2 minute jog and then finish with 2 x 1000 faster than the first 1000’s with the same 3 minute recovery in between each. SATURDAY March 9 *Speedsters = Two options: A. The Haven 8K as a race or progression workout! B. Those NOT racing the Haven 8K: *5K-10K crew = 9 miles as follows: -4 miles at 70% of 10 miler pace -3 miles at 100% -1 mile at 103% -1 mile at 70%. *10 Miler crew = 13 miles as follows: -7 miles at 70% of your 10 miler pace -followed by 2 miles at 96% -3 miles at 100% or faster -1 mile at 70% SUNDAY March 10 Come join your coach and a bunch of other folks, much more fun than me, for 4-5 social running or walking miles at 6:45am at Greenberry’s. We had 14 runners and 8 walkers this past week!
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