Time: 8:00am
Location: Mullen Field Parking Lot in Winchester
Group Leader: Assistant Coach Tom
New runners: If you just want to show up and run without getting into the details below, please feel welcome to. The Coaches can explain the workout if you’re interested. Please at least familiarize yourself with the map in advance or bring your smart phone, to avoid getting lost. If you want Tom to wait for you after the run, please let him know.
Q1 Long Run Workout: Easy pace.
Distance: Do no more than:
- 12.5 miles or 2.5 hours, whichever comes first, if you are running 50 miles per week
- 10 miles or 2.5 hours, whichever comes first, if you are running 40 miles per week
- 9 miles if you are running 30 miles per week
- 6 miles if you are running 20 miles per week.
- 3 miles if you are running 10 miles per week
Pace: E pace should feel comfortable, and you should be able to hold a conversation. Calculate your E pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: Strengthen your heart, improve the blood supply to your muscles, and enhance the oxygen and fuel to energy conversions in your muscle cells.
Course Options:
Option 1 – 10.6 mile “Park, ACROSS trails, Minuteman, Joyce Miller, and Whipple Hill” loop. Parts of this loop follow the Lexington ACROSS L, B, C, and D trail markers, and in Whipple Hill we follow the yellow trail markers.
Option 2 – 7.8 mile “Park, Minuteman, Joyce Miller, and Whipple Hill” loop. Parts of this loop follow the Lexington ACROSS C and D trail markers, and in Whipple Hill we follow the yellow trail markers.