No official workout on New Year’s Eve at Burlington HS. We will resume workouts January 7.
Following are suggested key workouts for the week. Schedule one is for those training for Boston or another spring marathon. Shedule 2 is base/strength training for beginning to intermediate runners (or any runner who simply wants to build their base for the coming year).
Schedule 1: Spring Marathon Training
Q1: Long run. 90 to 110 minute easy run
Q2: Tempo/Cruise Intervals
Option 1: New Year’s Day Race
Option 2: Cruise Intervals, 2-3 miles easy, 4 x 1-mile T-pace (or just past the pace you can hold a conversation, 3 miles easy.
Remainder of your run workouts should be easy 45-minute to 1-hour runs. Highly recommended: 2 strength/mobility workouts.
Schedule 2: Beginner/Intermediate Winter Base Training
Q1: 45 minutes to 1-hour easy
Q2: Wednesday New Year’s Day Race— or —Find a hill with about a 3-4% incline, 1-2 mile easy jog warmup, 4-6 “striders” or relaxed easy 20-30 second fast runs with 1-minute jog recoveries, 6 x 1-minute on the hill. Run at a smooth pace at a speed that is challenging to you.
Q3 (if not racing on Wednesday)Tempo run. 10-15 minutes easy, 2 x 10 minutes at a comfortably hard pace with a 3-minute jog between runs, 10-15 minutes easy.
Fill the rest of your week in with easy 30-50 minute runs.