Workouts for week of 10/30/17

WEEK of OCTOBER 30
*5K-10K racers = 20-25 unless you’re racing this week, in which case go 15-20 miles
*Richmond Half marathoners = 18-25 miles (taper week)
*Richmond Marathoners = 28-33 miles (taper week)
***Important: Not racing Richmond but have your marathon later on in the month? Then please text me for mileage and workout advice

MONDAY October 30
*5K-10K folks = 4-6 AHR miles with 5 x 20 second hill surges
*Half marathoners = 4-6 AHR miles with 5 x 20 second hill surges
*Richmond marathoners = 4-6 AHR miles with 5 x 20 second hill surges


WEDNESDAY November 1
***Please meet at the CHS track parking lot at 5:30. I’ll be away until Wednesday afternoon and will miss being with you on my favorite morning of the week but the ever popular Captain Harry will set out the cones (at the 200, 400, 800, 1200, 1600 marks) and get you into your pace groups.

*****IMPORTANT to everyone: Do extra amounts of dynamic drills prior to this edgy faster twitch workout as I want your fibers extra warmed up and loose before you start. And make sure you run the first 400 of the 1600 slower.

*5K-10K folks (unless racing this weekend):
-1600 at 10K-10 mile pace
-400 slow jog
-800 faster (5Kpace)
-400 slow jog
-600 faster with a 2 minute jog
-2 x 400 faster with a 90 second-2 minute jog
-4 x 200 faster with a 200 jog
***IMPORTANT: having some slight hammy or calf issues?
Then skip the 200’s and go 4 x 400 (instead of 2 x 400 and 4 x 200).
If your hammy or calf issues are persistent then please get in touch with me ASAP so we can decide what workout , if any, is best for you.

*Richmond Half and Full marathoners:
-1600 at HMP-10 mile pace
-400 slow jog
-1200 faster (~10K-5K pace)
-400 slow jog
-800 faster (5K pace or faster)
-400 slow jog
-2 x 400 faster with a 90 second-2 minute slow jog in between each
-2 x 200 fast but relaxed (no straining…focus on form in using your core and engaging your glutes to lift your knees) with a slow 200 jog in between each

***IMPORTANT: Hammy or calf issues? See above.

*Racing this weekend? Then run 5 x 200 at 5K pace (no faster) with a slow 200 jog in between each.

SATURDAY November 4
*5K-10K folks = 6-7 miles total as follows:
2-3 miles at AHR
1 mile of 60 seconds faster followed by 60 seconds slower.
1 mile of 30 seconds fast followed by 30 seconds slow
1 mile of 60 seconds fast followed by 30 seconds slow
1-2 miles at AHR
Hilly to rolling course please.

*Richmond Half marathoners = 7-8 mile “simulation/practice” run as follows:
-1 mile at the exact pace you plan to run for the first mile in the race
-2 miles at MP
-6 x half mile at HMP-10 mile pace with a 1 minute jog in between each
-1-2 AHR miles

*Richmond marathoners = 7-8 miles total as a “practice-simulation” as follows (on similar terrain to race course):
-run the first 2 miles at the exact same pace you plan to run for the first 2 miles on race day
-run the next 2 miles at MP
-then run 4 x half mile at HMP with a 1 minute jog in between each
-last 1-2 miles at AHR

SUNDAY November 5
4-5 AHR miles with Coach and friends at 6:45 at Greenberry’s.