For the spring marathon crew and also those pursuing base running fitness over the winter.
All levels welcome! You’ll see two suggested training plans for the week below.
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.
SPRING MARATHON TRAINING
Q1: Speed endurance workout/threshold work
Warm-up running 2 miles.
4-6 striders 20-30 seconds long
5 x 3-minutes hard (per VDOT: I pace or Interval Pace) with 2-minute recovery jogs.
1-2 miles easy
Q2: Threshold
Recommended for Thursday tempo workout. You’ll be getting in 4 miles at Threshold pace. Consistent threshold-pace work pays off in being able to hold a significantly faster marathon race pace.
2 miles easy. Throw in a few striders in the second mile.
2 x 1 mile at threshold pace (T pace) with 1-minute jog recoveries. (T pace is essentially your 10K to 1 hour race pace.)
1 mile easy
2 x 1 mile at threshold pace (T pace) with 1-minute jog recoveries.
Q3: Easy long run at a recovery pace.
60 – 100 minutes depending on your fitness level and background.
Fill in the remainder of your week with easy, aerobic runs 30-60 minutes in length.
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.
Hill Fartlek work — easy running around the HS with timed accelerations. Fartlek is Swedish for “speed play.” Per your fitness level, you can 1) run the whole workout easy 2) include 4 x 3-minute fast runs with 3-minute easy runs between or 3) 6 x 3 minute fast runs with easy runs between.
Q3. Tempo run
Great workout to execute at the Thursday night workout.
10-15 minutes easy including 4 x 30-second striders
2 x 10 minutes at a comfortably hard pace with a 3-minute jog between
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!