​​​​​​​​​​​​​Workouts for the week of 1-21-2019 (9 weeks to go...)                 

Monday – Easy Run (5 miles) followed by 8 x 20 second strides
Tuesday – H.I.I.T. Workout of the Week – ‘Short’ Speed Work – “Triple Eight” – (2 mile warm-up, Dynamic Stretching, 4 strides) Run 8 x 30 sec's FAST, 8 x 60 sec's FASTER, then 8 x 30 sec's FASTEST, Max 1 minute walking rest in between intervals, 2 mile cool down 

Wednesday – Rest or Cross-Train 
Thursday – Easy Run (5 miles) followed by 8 x 20 second strides
Friday – Easy Run (4 miles) or Cross-Train
Saturday – 6 Mile Time-Trial (start with a 1-2 mile warm-up and your dynamic stretching race routine before the TT, followed by an easy 1-2 mile cool down) 
Sunday – Rest

Estimated Weekly Mileage: 23-26+ Miles

NOTES:

This week is all about SPEED...at the appropriate time. With the exception of our strides and fast H.I.I.T. workout on Tuesday, our time-trial next weekend will be the hardest effort for the week. Everything else should be run at an EASY pace. Save your speed for when you need to call upon it. This upcoming 6 mile TT is one of our most important of the season, because we'll be working on the preliminary roster for the 20 B2V Leg assignments and Alternate spots afterwards (I'm sure there will be a few asterisks until the Feb TT though). Even though we still have about 9 weeks to continue making huge improvements in cardio and strength, put forth your best effort this coming weekend (keep in mind, historically, it's common for our first 6m TT times to be approximately 10-30 seconds per mile slower than our 3m TT times; just pace yourself accordingly and do your best!). Please plan ahead in case you have a busy schedule and communicate any possible reporting delays. Again, there should only be 2 paces run this week...SUPER EASY and REALLY FAST.

If you decide to run the 6 mile time-trial solo (or with a teammate?), here are the reminders again: 1.) Keep the route as FLAT as possible, 2.) Be patient and don’t overdo it; no injuries!, 3.) Run smart...Negative or Even Splits (each mile a little faster than the previous), and 4.) Submit your TT time (or 10k race time), via email or text, by this Sunday, January 27th. As always, I’ll be posting the results to the team website as they're submitted.

TIPS

The Top 10 Tips for Running a 10K (by Coach Pete Rea and Olympian Abdi Abdirahman)

Running a 10K feels like “dealing with a mild hangover from start to finish,” says Rea. In short, it’s perfect for New Year’s Day. Presenting a quick list of everything you need to know to cross the finish line in personal record time, from the start of your training to post-race recovery.

1. Find a training partner (or use STRAVA). A partner will keep you honest and help you stick to the program. “If you’re running by yourself, you can always make excuses not to train,” says Abdirahman. When you train with someone, you have to be there. No excuses.

2. Race before your race (i.e. Team Time-Trials). “Never have just one major race you’re prepping for with nothing along the way,” says Rea. Need motivation to do your tempo run? Jump into a local 5K five weeks into your 12-week training plan. As an added bonus, you can work on fine-tuning your race nutrition before your main event.​

CHECK YOUR EMAIL FOR ADDITIONAL TIPS AND/OR VIDEOS​​