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 Workout:
TEMPO/THRESHOLD WORKOUT
- Warmup 1-2 miles
- 4 striders
- 3 miles at a pace that is comfortably hard for the distance or your VDOT T pace
- (marathoners: do 20 minutes at threshold pace, 10 minutes easy, 10 minutes at threshold pace)
- 1-2 miles easy warmdown
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.