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Workouts for Week of 9/18/17

9/17/2017

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MONDAY September 18

*5K-10K = 4-5 AHR miles with 5 x 15 second FLAT surface form surges
*Half marathoners = 6-7 AHR miles with 6 x 15 second FLAT surface form surges
*Army 10 Milers = 6-8 AHR miles 5 x 25 second hill surges

WEDNESDAY September 20

******IMPORTANT: Please note that, at 5:30am, we will be at the CHS track (off Melbourne Road or off Grove Road), NOT the UVa track!

*CHS Neighborhood Fartlek loops as follows: 60 seconds fast followed by 30 seconds slow around the hilly loop (~1 mile/loop…I’ll have it marked).
5K-10K folks = 2-3 loops
Half marathoners = 3-4 loops

*Army Ten Milers = 1-2-1. Take a slow 4 minute recovery jog in between each. Please text me for your targeted paces. I would suggest running the 2 miler as 1 mile on the track followed by a half mile off the track, finishing with a half mile back on the track. Please note that I will have the track measured so you can run on the outside lanes if you so choose to.

SATURDAY September 23
Long slow run Saturday:

*5K-10K folks = 8-9 AHR miles…please add some flat surface pickup surges somewhere in the last few miles of the total run (4 x 15 seconds). Hydrate!

*Half Marathoners = 13-14 AHR miles with 5 x 15 second flat surface surges somewhere in the last few miles. Hydrate!

*Army Ten Miler = 14-15 AHR miles with 5 x 15 second flat surface surges somewhere in the last few miles of the total run. Terrain should be somewhat similar to your race course terrain.
Hydrate!
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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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