Workouts for Week of 9/11/17

​Suggested MILEAGE for the WEEK of SEPTEMBER 11

*****Pool miles count too!
*5K-10K racers = 15-25 miles
*Those running the Richmond Half = 20-30 miles
*Army 10 Milers = 25-35 miles

MONDAY September 11

*Those who raced the Four Miler and feel like they need a little more down time = 4 AHR miles

*Those racing the Pepsi 10K (including Army 10 Milers) = 4-6 AHR miles with 4 x 25 second hill pickup surges

*Those not racing the 10K but still “working out” this week = 4-6 AHR miles with 6 x 25 second hill pickups

***Pickups: Please focus on form with those late run surges. Use your glutes, arms and core to lift your knees and pick your feet off the ground. Drive with your upper body, not your legs and always keep your nose over your toes so you never see your feet hit the ground!

WEDNESDAY September 13

***We will be meeting in the University Hall parking lot at 5:30 and running all of our workouts from The Park.

Several options:

A. Those who raced the Four Miler and feel like they need a little more down time = 5-6 AHR miles

B. Those who will be “racing” the Pepsi 10K (and want to go for a competitive time) = 6-8 x 100 meter surges starting at race pace and getting faster with each one (no sprinting). Take a slow 60 second jog in between each.

C. Those who will be running the Pepsi 10K as a “progression workout” or will be running the suggested alternative Saturday workout: 4 x 1000 with a slow 3 minute jog in between each.

D. Army 10 Miler crew not “racing” on Saturday:

-3 x 1000 with a slow 3 minute jog in between each
- 3 x 200 at a faster pace with a slow 200 jog in between each
-Then back to 3 x 1000 but faster than the first set of 1000’s.
-As a suggested option try 2 x JAG steps after you finish the K’s.

*** my suggested paces for the K’s are listed below.

**And please note that the Boston Bound October group will be doing the same workout.

SATURDAY September 16

Several options but I’m big on running the Pepsi 10K, as it’s a great way to practice being in race setting conditions, regardless of whether you race it or use it as a progression workout.

A. Those who raced the Women’s Four Miler and feel like they need a little more down time before firing up the engines again = 5-7 AHR miles

B. *Pepsi 10K as a race (7-8 miles total)!

C. *Pepsi 10K as a progression workout: run the first two miles at HMP/the next 2 miles at 10 mile-10K pace/the last 2 mile faster! 8 miles total

-Army 10 Milers and Half Marathoners please note: If you do run the Pepsi 10K as a “workout” please run a longer warmup of 3 miles prior to the race. Cooldown 1 mile for a total of 10 miles.

D. Alternative workout for those who did not race the Four Miler and not racing the Pepsi 10K = same progression workout run as above.

E. Those who raced The Women’s Four Miler but are not racing the Pepsi 10K, who still want to run a workout: 4 x 1.5 miles with a 90 second-2 minute recovery in between each, starting at your 10K pace and getting faster with each 1.5 miler. Flatter to rolling course.