Workouts for Week of 11/12/18

WEEK of NOVEMBER 12
*Those racing Philly on Sunday 11/18 = race week!
 
*Those who raced the Richmond half or full = RECOVERYweek!
-Marathoners = 1-2 miles/day tops!
-Half marathoners = 2-4 miles/day tops!
 
*5K-10K Speedsters = 20-30 miles
 
MONDAY November 12
*Speedsters = 4-6 AHR miles with 8 x 15 second flat surface surges 
 
*Philly marathoners = 4 AHR miles with 3-4 x 15 second flat surface surges
 
WEDNESDAY November 14
*Please meet me at the AHS track at 5:30am for the following:
 
-“Spartan 1000’s “:
-400 on the track at 5K pace 
-600 off the track at MP (~60-70 seconds/mile slower than 5K pace)
Do this a total of 6 times for 6000 meters total.
Try to pickup the pace of with each 400. So, every time you hit the track pickup the pace for the 400’s!
 
*Philly crew 
1 x 400 at the pace you plan to start for the first mile on race daythen go straight into (no break)
3 x 400 at MP
3 x 400 at 10 mile pace
Take a slow 90 second recovery in between each 400 (except after the first starter 400)
 
*Those racing the Kelly Watt 2 Miler = 6 x 400 at 5K pace with a slow 90 second recovery in between each.
 
*Those who raced the full of half marathon = slow AHR miles. NO workout…SLEEP IN!
 
SATURDAY November 17
*Kelly Watt 2 Miler
 
*Longer AHR run with a 60-30 fartlek for the middle 3 miles. 
 
*Those who ran the Richmond marathon = 2 slow AHR miles 
*Those who ran the Richmond half marathon = 3-5 slow AHR miles
 
SUNDAY November 18
***All the very best to our PHILLY crew!
 
*Come join us for 4-5 social AHR miles at 6:45am at Greenberry’s