Workouts for week of 10/16/17

WEEK of OCTOBER 16
*November marathoners = ~50-55 miles
*5K-10K Speedsters = ~20-30 miles
*Half marathoner Speedsters = ~30-40 miles

***Please note that I have the Speedsters half marathon folks doing the same Monday and Wednesday workouts together with the November marathoners. The half folks may also choose to run for a good portion of the long run with the marathoners on Saturday too.

MONDAY October 16
*November marathoners and half marathoners = 6-8 AHR miles with 6-8 x 15 second FLAT surface form surges with a complete recovery jog in between each (maybe ~45 seconds).

*5K-10K crew = 4-6 AHR miles with 5-7 x 15 second FLAT surface form surges with a complete recovery jog in between each.

WEDNESDAY October 18
***Please join me at the CHS parking lot at 5:30am for the following track workouts and road AHR miles…

*November marathoners and half marathoners =
-1 mile
-2 minute slow jog recovery
-5 x 20 second hills (next to track)
-2 minute slow jog recovery
-2 miles
-4-5 minute slow jog recovery
-1 mile faster than the first one!

***Captain Harry will send out my suggested paces to the BB folks.
***Speedsters: please text me for your paces.

*5K-10K Speedsters =
-3 x 1000 with a 3 minute slow jog in between each
-5 x 20 second hills (next to track)
-3 x 1000 faster than the first set!
***Captain Leah will be sending you my suggested paces
*Those racing a 5K on Saturday = 6-8 x 100 straightaways pickups with a slow 100 jog in between each.

*JR (Just Running crew) = 5-7 AHR miles

SATURDAY October 21
***Please run all of these on terrain that’s similar to your race course terrain.

*November marathoners = two options:
-Two week taper option: 14 miles as follows: a very long warmup of 6 miles at AHR/followed by a 7 mile progression run starting at MP and slowly but steadily working down to 10K pace/1 mile cooldown.

-Three week option: 21 miles as follows: 15 miles at AHR followed by 6 miles at MP.

*Half marathoners Speedsters = 15-17 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles).

*5K-10K folks = 10-11 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles)

*Two 5K races of note:
A. Lion to Hokie 5K (Glen Anderson’s memorial run for his son) at Louisa High
B. SPARC 5K run on the crushed gravel roads of a beautiful farm within historic Green Springs

SUNDAY
4-5 AHR miles from Greenberry’s at 6:45am