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
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