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.
Duration:
Schedule 1 – Spring Marathon Training
90 to 110 minutes easy
Schedule 2 – Beginner/Intermediate Winter Base Training
45 minutes to 1-hour easy
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 if you can’t hold a conversation then you’re going faster than E 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: “Mystics: Broadway out & back”: turn around when you are halfway to your target duration.