Workouts for week of 10/9/17

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WEEK of OCTOBER 9
*5K-10K racers = 20-30 total miles
*Half marathoners = 25-35 miles

***Please keep in mind that if you’d like to do indoor workouts, like Formula, which are excellent but hard, they should be used as a SUBSTITUTE to (instead of) your run workout on Monday or Wednesdays.

MONDAY October 9
4-7 AHR miles with 5 x 15 second FLAT surface surges. With the surges, focus on form by engaging your core, glutes and arms to lift your feet and knees.

WEDNESDAY October 11
Please join me at 5:30 in the CHS parking lot for the following workout:
-5 x 400 at 5K-10K pace with a very short 45 second (at most) recovery in between each
-1 neighborhood fartlek loop of 30 seconds fast-30 seconds slow (1 mile)
-5 x 400 faster than the first set with the same short recovery

***Want to sleep in but still would like to run some speed? Then come join me at 6pm at Champion Brewery for a short fartlek workout (4 miles total including the warmup and cooldown)


SATURDAY October 14

*5K-10K crew =
8 miles total as follows:
-1 mile at AHR
-3 miles at 10 mile pace
-straight into a 1 mile fartlek of 30 seconds fast-30 seconds slow
-4-5 minute jog
-2 miles at 10K pace
-4-5 minute slow jog
**terrain similar to your race course


*Half marathoners =
12 miles total as follows:
-1 mile at AHR
-5 miles at MP-HMP
-straight into a 2 mile fartlek of 30 seconds fast-30 seconds slow (2 miles)
-4-5 minute slow jog
-3 miles at HMP-10 mile pace
-4-5 minutes at AHR
**please run this on terrain similar to your race course

SUNDAY October 15
Come join us for 4-5 AHR miles at 6:45am at Greenberrys