Workouts for week of 12/3/18

12/2/2018

Week of December 3
MONDAY = 4-5 AHR miles with 5 x 15 second hill surges

WEDNESDAY = meet at the AHS track at 6:00am

Folks who are racing the Men’s Four Miler or NYD5K:
-2 x 800 at 5K pace with a slow 2 minute jog in between each.
-followed by 4 laps of surging the straights and actively jogging the curves
-75-90 second jog after the 100’s
-Finish with 2 x 800 faster than the first two!

SATURDAY
Long base building AHR run with the last 3 miles at your MP-HMP.
Call me with any questions you might have about the length of this for you personally.

SUNDAY
Come join us for 4-5 social miles at 6:45 at Greenberry’s Barracks.

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SPEEDSTERS
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WHEN:
Every Wednesday morning at 5:30AM year-round (except in December when we meet at 6AM and in May when we meet at 6AM for AHR runs)

WHERE:
UVA Track at Lannigan Field
(but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)

WHO:
Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!

HOW TO SIGN UP:
Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.

COST: FREE!

COACH: Mark Lorenzoni

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