Schedules for both spring marathon runners and winter-base training runners — all levels and beginners welcome!!!
We are back on for Tuesday night workouts at Burlington High School (5:45pm) for both those building their winter base and those training for a spring marathon.
If you are planning on joining us Tuesday night, please send me your phone number (my number is [at this link to the member Facebook page]). I’ll update those on my Track Night list if we have to cancel the workout due to weather.
Also: Tom is leading those interested in a short strength/mobility workout after the running workout. Be sure to let him or I know that you’d like to do it so we make sure to grab you for the session.
FIY: The “Q” stands for Quality, aka suggested key workouts for the week.
SPRING MARATHON TRAINING
Q1: Speed endurance workout/threshold work
Start off with easy running — ideally about 3 miles worth.
4-6 striders 20-30 seconds long
4 x 1-mile at T pace with 1-minute rests
1-2 miles easy
Q2: Race-pace workout
Recommended for Thursday tempo workout:
This workout is prescribed for runners logging 40 miles per week. If you’re doing less, no problem, scale down the volume to 3 miles at goal marathon pace in the first segment (in bold).
2 miles easy. Throw in a few striders in the second mile.
5 miles at goal marathon pace
1 mile at T pace (fairly hard)
1 mile at goal marathon pace
2 miles easy
Q3: Easy long run at a recovery pace.
60 – 100 minutes depending on your fitness level.
Fill the rest of your week in with easy runs, cross-training, strength training and recovery per your schedule and needs!
BEGINNER/INTERMEDIATE BASE TRAINING
Q1: 1-hour to 90-minutes easy long run. Beginners can alternate segments of walking per their fitness level.
Q2: Strength Workout at Burlington High School meetup Tuesday night at 5:45.
I’ll be doing this workout so you can join me — it’s an all levels workout. The loop is 1/2-mile long with one sharp hill.
1-2 mile easy jog warmup
4-6 “striders” or relaxed, easy 20-30 second fast runs with 1-minute jog recoveries
4-6 x Hill repeats.Use the remainder of the loop to jog recover back to the start of the hill. If you’re intermediate or advanced, you can scale this up by running the hill faster and/ or running the recovery loop back to the hill at a swift pace. Run at a smooth pace at a speed that is challenging to you. Advanced runners are encouraged to do additional repeats if they like.
Q3. Tempo run/Fartlek
Great workout to execute at the Thursday night workout.
10-15 minutes easy
4 x 5 minutes at a comfortably hard pace with a 2-minute jog between fast runs
10-15 minutes easy
Fill the rest of your week in with easy runs, cross-training, strength training and recovery per your schedule and needs!