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
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