Time: 6:30pm
Location: Woburn Irish American Club
Who: All runners are welcome. We all start together and run 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.
Q3 Workout: Slightly slower Tempo workout
- Warmup 1-2 miles easy
- Striders
- 30 minutes at a “comfortably hard” pace
- Warmdown 1-2 miles easy
Pace: At this pace you can speak only a few words or short sentences at a time. Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance, and then aim for a pace that is about 10 seconds slower per mile than T pace.
Purpose: Retaining or building endurance.
Course options:
- If you’d like to be prepared in advance, here is a suggestion: 8 mile “Around Oak Grove” course.
- Whichever course the group leader of the traditional run chooses.