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 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.
Q3/Q1 Long run Workout: Easy pace.
Duration/distance:
Schedule 1 – Spring Marathon Training
Q3: Long run with Marathon-Pace work
4 miles easy
6 miles at your goal marathon pace (M)
1 mile at threshold pace (about 10 seconds per mile faster than your M pace)
1 mile easy
Schedule 2 – Beginner/Intermediate Base Training
Q1: 1-hour to 90-minutes easy long run. Beginners can alternate segments of walking per their fitness level.
Pace: For Easy pace, be sure you can hold a conversation while you’re running. If you can’t, you’re running too fast. Marathon pace feels brisk and you can have somewhat of a conversation. Threshold pace T pace feels comfortably hard, and you can only speak a few words or in short sentences. Calculate your paces at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
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: These courses share the first 4 miles in common.
- 11.28 mile “Tufts” loop
- 8.57 mile “Grove Boston Mystics” loop