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
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