Workouts for week of 10/29/18

WEEK of OCTOBER 29
* “Race Week” mileage for those racing their full or half this weekend!  
 
* “Taper Week” for everyone racing next weekend!
-Speedsters Richmond half marathoners =  ~20-25 total miles (~80% AHR/20% faster)
 
MONDAY October 29
-Speedsters half marathoners = 4-5 AHR miles with 5 x 15 second hills surges  
-5K-10K folks = 4-5 AHR miles with 8 x 15 second hill surges
 
TUESDAYS (most weeks)…4 miles with Jim!  6:30am at the steps of Madison Hall, along with 150 other fun like-minded early morning runners! 

WEDNESDAY October 31
***Please meet me at the AHS track at 5:30 for the following workouts:
 - Speedsters Richmond half marathoners = 6 x 800 with a slow 3 minute jog recovery in between each. I’ll have Leah post my suggested paces on blog and facebook.
-Speedsters 5K-10K =  4 x 800 with a slow 3 minute jog in between each. 4 x 200 with slow 200 jog in between each.   
-Those racing 5K this weekend = 8 x15 second surges along the straightaways with a slow jog along the curves.
 
SATURDAY NOVEMBER 3
* Speedsters Richmond Half marathoners
Two options:
Option A = 8 mile “practice-simulation” run (start this run at or close to the exact starting time of your actual race…also, similar terrain):    
-First 2 miles at the exact pace you plan to run for the first 2 miles on race day.
-1 mile at MP
-3 miles at HMP
-1 mile faster
-1 mile at AHR
 
Option B = Shelter 5K race as fast as you’d like…6-7 miles total
 
*5K-10K Speedsters = Two options:
Option A = Shelter 5K race
 
Option B = 7-8 miles total with the middle 5 miles as a progression run (flatter course):
-mile 1 = 10 mile pace
-miles 2, 3 = 10K pace
-miles 4, 5, = faster!
 
SUNDAY November 4
**Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s