***IMPORTANT: Please note that this includes TWO WEEKS of workouts since we won’t be back until late this coming Sunday.
WEEK of SEPTEMBER 25
*Folks racing in the 5K-10K range this fall = 20-25 miles (includes pool miles)
*Half Marathoners = 25-35 miles (includes pool miles)
*Army 10 Milers = taper week, so ~25 miles
***Please note as a reminder: If you want to do a workout at a place like Formula (where they give you a really solid and hard workout), please do not run that day. Instead, count that workout as your running mileage for the day. I would suggest doing that on Monday or Thursday.
MONDAY September 25
***Focus on form when executing your “surges”.
5K-10K = 4-6 AHR miles with 5 x 15 second flat surface surges
Half marathoners = 6-7 AHR miles with 6 x 15 second flat surface surges
Army 10 Milers = 4-5 AHR miles with 4 x 25 second hill surges
WEDNESDAY September 27
***We’re at CHS at 5:30am. I won’t be able to make it, so Captain Harry will help get you broken into your appropriate groups. You all are so good at sticking to your pace “zip codes”.
*****I have placed orange flags at the 400, 800,1200 and 1600. If, for some reason, they’re gone please look for orange duct tape on the outside lane and the white athletic tape in lane 4.
-2 x 800 on the track at 10K-10 mile pace with a very short 100 (45 seconds tops!) recovery
-2 hilly fartlek loops of 60 second fast followed by 30 seconds slow (2 miles total)
-finish with another set of 2 x 800 but faster than the first set (same very short 100 recovery!
*Army 10 Miler = 7 x 800 with a 3 minute slow jog recovery in between each.
Sub 65 goal = 2:50-2:55
Sub 70 = 3:00-3:05
Sub 75 = 3:10-3:15
Sub 80 = 3:20-3:25
Have another goal? Please text me for your paces.
SATURDAY September 30
*5K-10K crew = 7 miles total as follows:
-2 miles at AHR
-2 x 2 miles starting at HMP-10 mile pace (or faster) and getting faster with the second 2 miler. Take a 3 minute jog in between each. Flat course
-half mile cool down
*Half Marathon folks = 10 miles total as follows:
-2 miles at AHR
-4 miles at MP-HMP (rolling course)
-5 minute jog
-2 x 1.5 miles at 10 mile-10K pace (or faster) with a 3 minute jog in between each (flat course)
-5-10 minute cool down jog
*Army 10 Miler = 7-8 miles with a 2 mile time trial on a flat surface (like Riverview)
WEEK of OCTOBER 2
*5K-10K crew = 25-30 miles
*Half marathoners = 30-40 miles
*Army 10 Milers = race week (suggested race mileage for those who normally run 4-5 days/week: M- 5/W- 5/Th- 3/F- 2…if you normally run the day before your long run or race then please run 1 mile the day before the race)
MONDAY October 2
5K-10K = 4-6 AHR miles with 6 x 15 second flat surface pickup surges
Half Marathoners = 6-8 AHR miles with 6 x 15 second flat surface pickup surges
Army 10 Miler= 4-5 miles with 4 x 20 second hill surges
WEDNESDAY October 4
***Please join me at the CHS track at 5:30am. The more the merrier…it really makes getting out of bed at 4:30 that much sweeter for your old coach!
-2 fartlek hilly neighborhood loops of 30 seconds followed by 30 seconds slow (2 miles total)
-4 x 400 on the track at 5K pace with a very brief 30 second recovery (~50 meters)
-2 more fartlek loops but this time go 2 minutes fast followed by 45 seconds slow (2 miles total)
*5K-10K folks should run 1 loop at the end (instead of 2 loops)
*Army 10 Miler = 4-5 miles total with 5 x 15 second flat surface surges
SATURDAY October 7
-Make sure to hydrate throughout your long “over-distance”runs
-Rolling courses please
*5K-10K = 10 AHR miles
*Half Marathoners = 15-16 AHR miles
SUNDAY October 8
Come join us for 4-5 easy recovery miles…6:45am at Greeberry’s at Barracks