Workouts for week of 10/22/18

WEEK of OCTOBER 22
*Speedsters:
-Half marathoners = 30-35 miles
5K-10K = 20-25 miles
MONDAY October 22
***IMPORTANT: If you raced the 5K hard on Saturday, please see my recommendations in parentheses, as I want you totally recovered as we head into Wednesday’s workout.
*Speedsters = 4-6 AHR miles with 6 x 15 second hill surges (skip hills if you raced on Saturday)
WEDNESDAY October 24
***Please meet at the AHS track at 5:30am. I may be out of town with Cynthia visiting her mother. So, if that’s the case I’d ask that folks please speak up so you can break into your normal pace groups.
***IMPORTANT reminders:
-Please do your best to bring a flashlight or wear a headlamp so we you can see where you’re going and, just as important, your teammates can see you coming.
-Warm up, off track, at a VERY comfortable pace with the right zip code folks
-Please do lots of dynamic drills before you start the actual speed portion of the workout
-Please keep moving, even if it’s at a very slow pace, in between your repeats.
*Speedsters:
-Half marathoners = 2 x 2 miles with a slow 5 minute jog in between each.
-5K-10K =
-2 miles
-followed by a 4 minute jog
-then run 4 x 400 at 5K pace or faster with a 90 second jog in between each
-1 mile faster than the 2 mile pace by about 10-20 seconds!
***I’ll have Leah post my suggested paces on blog and Facebook
Half Marathoners = 2 x 2 miles with a slow 5 minute jog in between each. I’d suggest, if you want, running 1 mile on the track/800 off (see BB workout above)/then back on the track for 800.
*Shawn and anyone who wants to join him = 10:55-11:10
*Ali and Ali and anyone who wants to join them = 11:25-11:40
SATURDAY October 27
*Speedsters =
Half marathoners two options (depending on what you feel like you’re missing):
A. 16-17 miles at AHR
B. 11 miles as follows:
-2 miles at AHR
-3 miles at MP-HMP
-1 mile faster
-3 miles at MP-HMP
-1 mile faster
-1 mile cooldown at AHR
5K-10K two options:
A. 9-11 miles at AHR
B. After a 2 mile warmup: 4 minutes slightly slower than targeted race pace followed by 1 minute easy x 5. Try to pickup the pace of the 4 minute sections as you proceed.
Finish with 1-2 mile cooldown
SUNDAY October 28
Come join us at 6:45am at Greenberry’s for 4-5 AHR social miles and to celebrate Linda Scandore’s Birthday. Surely, one of the fittest 68 year olds in town!