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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