Time: 5:45pm
Location: parking lot next to the 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 your own workout without getting into the details below, please feel welcome to. The Coaches can explain the workout details below 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.
Q2 or Q3 Workout:
Spring Marathon Training schedule
Q2: Threshold workout:
Weekly threshold-pace work pays off in being able to hold a significantly faster marathon race pace.
- 2-4 miles easy. Throw in a few striders in the second mile.
- 2 x 2 miles mile at threshold pace (T pace) with 2-minute jog recoveries between the runs. (T pace is essentially your 10K to 1 hour race pace.)
- 1 mile easy warmdown.
Beginner/Intermediate Base Training schedule
Q3. Tempo run (Cruise Intervals) workout:
- 10-15 minutes easy including 4 x 20-second striders
- 6 times 4 minutes at Threshold pace (comfortably hard) with 1 minute jogs between
- 10-15 minutes easy
Pace: At a comfortably hard pace (Threshold pace) you can speak only a few words or short sentences at a time. Easy pace feels comfortable and if you’re unable to hold a conversation then you’re going faster than easy pace. Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: Threshold pace trains endurance and lactate threshold.
Course options: Here is a suggestion: “Mystics: Broadway out & back” course. Turn around and go back the same way when you are halfway through your workout.