I hope everyone is dealing with the heat well. Prepare yourself so the heat doesn’t defeat you.
So, we have an interesting training plan going on now. We’re going to do a mini cycle of 6 weeks with 2 different options.
Option 1-For people who are training for a longer race in the fall(marathon or 1/2 marathon). Your 6 week cycle will end with a 5 mile race on Tuesday, August 13 during the workout.
Option 2-For people who want to run the Hotel Warner West Chester Mile on August 9 or are training for a 5k or 5 miler in the fall.
Option 1 people will be doing some longer workouts. After the 5 mile race on August 13, they’ll take a recovery week and then gear up for the fall. Most of the Tuesday workouts will be at 5k/10k pace. We’ll alternate long run weeks. If you’re in group 1, you can still run the Mile on August 9.
Option 2 will be doing more faster workouts with less volume. There will be a lot of 5k/3k/mile pace work. Just because you’re in this group doesn’t mean you can’t run the 5 miler on August 13.
We’ll also have some people training for Run the Loop and the Rock and Roll 1/2. We’ll adjust things accordingly. You’ll have to let me know what you’re doing.
Last week’s survey results had the Sidebar beating the Square and Levante by 1 vote. The WKs must have ganged up on the survey. This week’s survey is what is your favorite “Dub C” race? Here is the link: https://www.surveymonkey.com/r/2CRJ6PN
Thanks for answering it.
Here is the week’s training:
Tuesday- Group 1-4 x 1600 w/200 jr at 10k pace. Group 2-4 x 800 w/400jr at 5k pace. Feel free to do a little core after the workout, but before you cool down. Maybe, 3 sets of planks and pushups.
Thursday-Summer XC Mile at Oakbourne at 7PM.(Levante afterwards). If you’re in Group 1, do a second hard mile after 5:00 rest. If you’re in group 2 do a mile of :30, :30 off.
Friday-If you didn’t race on Thursday, group 1 is 4 x 6:00 of broken tempo with a 1:00 jog recovery. It should be tempo pace. Group 2 3 x 3 x 300 w/100 JR and 700 between sets at 3k pace.
Saturday-Group 1-1:35. Group 2-80:00.
See you on Tuesday.