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
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