Time: 8:00am
Location: South Horn Pond parking lot
Who: All runners are welcome. We all start together, but go at our own paces.
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: Calculate your E pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance. E pace should feel comfortable, and you should be able to hold a conversation at this pace.
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: These two courses share the first 3.5 miles in common.
- “Fells, Franklin, bike path“: 10.4 mile loop to Stoneham
- “North Border, Pond, Marble, & Forest“: 7.4 mile loop to Stoneham