Workouts for the Week of March 4, 2019

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!