6:30pm from the Woburn Irish American Club
Group leader: Assistant Coach Tom
RSVP at https://www.facebook.com/groups/245182721273311/posts/583494344108812/
A suggested course that will fit this workout is the following 8 mile “Around Oak Grove” course: https://connect.garmin.com/modern/course/295331250
Threshold pace cruise intervals Workout (if not racing this next weekend)
Warmup: 1-2 easy plus striders
5 × 1-mile T pace w/1 min rests between each mile
Warmdown: 1-2
The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. You should do no more than 10 percent of your weekly mileage of total T pace in any one workout, so for this workout do no more than:
- 5 x 1 mile at T pace if you’re running 50 miles a week
- 4 x 1 mile at T pace if you’re running 40 miles a week
- 3 x 1 mile at T pace if you’re running 30 miles a week
- 2 x 1 mile at T pace if you’re running 20 miles a week
- 1 x 1 mile at T pace if you’re running 10 miles a week
Calculate your T pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: T pace training is great for working on endurance and lactate threshold. It trains your body to hold a faster pace for longer.