Workouts for Week of 10/8/18

 
WEEK of OCTOBER 8
 
****RECOVERY WEEK…everyone needs to drop their normal weekly mileage by at least 30% this week. Coach’s orders! 
*Speedsters = drop your normal weekly mileage by about 30% (~55% AHR/45% faster)
 
MONDAY October 8
*5K-10K Speedsters = 3 AHR miles with 6 x 15 second hill surges
*Half marathoner Speedsters = 3-4 AHR miles with 6 x 20 second hill surges   
 
WEDNESDAY October 10
***Please join me at 5:30am at the AHS track
*Speedsters =
- 3 x 1000 (2.5 laps) with a very slow 3 minute jog in between each
-4 x 100 on the straightaways, at a fast up-tempo pace but no straining!  Slow jog on the curve.
-2 x 1000 faster than the first 3!   
**I’ll have Leah post my suggested pace on https://www.cvilletrackclub.org/speedsters1
 
*NEW? Please get in touch with me BEFORE Wednesday morning, so we can take some quiet time to decide what will best work for you as you start with the speed and our group. 
 
SATURDAY October 13
*5K-10K Speedsters =
7 miles as follows:
-2 miles at AHR
-2 x 2 miles at 10K pace or faster with a slow 3 minute jog in between each. Not a totally flat course please. Maybe something like 1 mile on the hilly Market/Chesapeake loop and then 1 mile on the flat paved path at Riverview.  
-1 mile at AHR
 
*Half marathoner Speedsters =
10 miles as follows:
-2 miles at the pace you plan to start your half marathon at
-3 miles at MP-HMP
-1 mile of fartlek of 30 seconds fast-30 seconds slow
-2 minute jog 
-3 miles at HMP-10 mile pace or faster!
-1 mile at AHR 
 
SUNDAY October 14
**Please come join us for 3-5 AHR social miles at 6:45am at Greenberry’s at Barracks!  ​