Following are scheduled workouts for Wednesday nights for the next 3 months. Unfortunately, we lose one Wednesday in September, and three in Octoberr (13, 20, 27) to high school games currently scheduled for the Washington Lee stadium. Alternate workouts will be posted for those evenings.
The scheduled workouts are, for the most part, on the difficult side. Please remember that there is no obligation to complete all of the recommended repeats! I note that the SLR/Marathon Training schedule is also very challenging during this time. I strongly recommend that you consult with your individual coaches regarding whether to attempt to complete all of these workouts (both Saturday morning and Wednesday night). Personally, I would not try to do so -- I would skip some of the long runs or, if the long runs were that impoirtant to me, would go light at the track. (Keep in mind, for example, that recovering from a 20-mile run, or even a hilly 16 to 18, can take many days). I'm also available for any questions you might have on this score. You can email me at: edgrantnj@comcast.net
Without further ado:
Sept 1: 20-Minute Tempo Pace Run (Aim for 2-Mile Warm-Up and 2-Mile cool-down, minimum)
Sept. 8: 4 x 5:00 @ 5K ("I") Pace. 5:00 recovery between. Note: Easy does it on Saturday's 20-miler.
Sept. 15: 2 x 15:00 Tempo Pace Runs. 2:00 Recovery.
Sept. 22: 4 x 1-Mile Repeats on Custis Trail. 10K to 10M Pace.
Sept. 29: 8 x 500M, 5K ("I") Pace, 300M recovery
Oct. 6: 1 x 20-Minute, 1 x 15-Minute Tempo Run. 2:30 Break.
Oct. 13: Mile Repeats on Custis Trail.
Oct. 20: Short-Distance Work on Custis Trail.
Oct. 27: Easy run on Custis Trail.
Nov. 3: 16 x 400M, 10K (C/I) Pace 100M Recovery.
Nov. 10: 5 x 1000M Repeats. 5K Pace. Slow 400M Recovery.
Nov. 17: 20-Minute Tempo Run.
Nov. 24: NO WORKOUT.
