6:30pm from the Woburn Irish American Club
Group leader: Tom
RSVP at https://www.facebook.com/groups/245182721273311/posts/539491741842406/
A suggested course for this workout is the following 8 mile “Circum Oak Grove” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to. The track by Winchester center might be a good place for your R pace repetitions if your timing works out.
https://connect.garmin.com/modern/course/295331250
Threshold Pace Tempo Workout
Warmup jog 1-2 miles…throw in some striders in the latter half of the warmup to prep for T-pace.
Steady 3 miles at T-pace
Jog 3 minutes
4 × 30 seconds at R pace with 30-second jogs
1 to 2 easy jog warm down
The purpose of training at T pace is to train your endurance and lactate threshold. Here is a link to a past post from Tom on our private Facebook page about threshold pace training and lactate threshold.
https://www.facebook.com/groups/245182721273311/posts/490270776764503
The purpose of training at R pace is to train anaerobic power, speed, and economy. Here is a link to a past post from Tom on our private Facebook page about training running economy.
https://www.facebook.com/groups/245182721273311/posts/477410944717153
See the coach tips page or ask one the coaches for how to find your T pace, and for how to scale the workout down or up according to your weekly mileage.