Week 19 Workouts

 OK Team.  We should be feeling a little fresher coming out of our mini training break.  Here are the workouts for the week

Week 19

You'll notice that for the top groups, the mileage is a bit lower, but we are starting to incorporate strides a couple of times a week.  For the lower groups, we are keeping the mileage the same, or slightly increasing it.

The difference is that for our top groups, you are at or very close to your top aeroibc fitness that you will achieve for the season.  The goal for you guys is to now start taking the fitness you've gained through the long, grindy workouts of the summer and early season, and turning that fitness into something that will allow you to throw down for 5k.  We will not completely abandon our aerobic development workouts, but those will drop from the primary focus of the week, to a more supporting, maintenence type scenario

For the lower groups, as you continue to gain fitness, we will continue to gradually increase your training volume.  During this next month, many of you will do the longest runs of your life, and then a week later, go further, and then a week after that, go further again.  This is where you are in your development....you are ready to start packing in some aerobic running.