This is the last week of our 2024 training schedule, aimed at the Mill Cities Relay this coming Sunday.
Last week if felt like we were lucky when the lights came on at the track on Tuesday night. If you wish to come out for the last organized Woburn High School workout for 2024, bring a headlamp if you have one. We’re doubtful we’re going to get the lights this week.
If you’re racing Mill Cities this coming weekend, you are fine doing your Q2 workout either Tuesday, Wednesday or even Thursday. It’s meant to be a light tune-up to get you race ready. Follow it up with easy running days, ideally no more than 30-40 minutes long with one day completely off.
Winter base-training and spring marathon prep will begin Tuesday December 17 at Burlington High School (5:45pm).
Q1: A Long Run
An easy 60-90 minutes.
Q2: Track Night
If racing this coming weekend:
Warmup 1-2 miles easy plus 6-8 striders
3 × 1-mile Threshold Pace with 2-minute rests between (jog/walk a bit for recovery)
Warmdown 1-2 miles
If no weekend race:
(For those not racing this weekend but may have a mid-December race in mind.)
Warmup 1-2 miles easy plus 6-8 striders
5 x 1200-meters with 1-lap jogs.
Warmdown 1-2 miles
Q3: Threshold
For those not racing this weekend but may have a mid-December race in mind.
Warmup: 1-2 miles plus 4-6 striders
15 minutes at T pace
10 minutes easy
10 minutes at T pace
Warmdown 1-2 easy miles