CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes

Workouts for the Week of March 4, 2019

3/3/2019

0 Comments

 
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!
Picture
0 Comments



Leave a Reply.

    SPEEDSTERS
    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    (currently suspended due to COVID-19)

    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    UVA Track at Lannigan Field
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!


    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.


    COST: FREE!

    COACH: Mark Lorenzoni

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
Rivanna Greenbelt Marathon
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program

C-VILLE-athon
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Race Fest
  • Routes