Workouts for Week of 9/18/17

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!