If you’re up for the Tuesday night workout, send me a text at [phone number listed in this post in the member page on Facebook] and I’ll add you to the text list I’m using to update Shammies on the workout. So far we’ve made it out every Tuesday regardless of weather, but if it gets too dangerous to drive or off-the-charts miserable etc, we may call it off. So if you’re up for it, let me know and I’ll keep you looped in.
Q1: Aerobic Base Development: Long Run, Easy pace
Be able to hold a conversation the entire time. 60-90 minutes is a good target area but optimally keep the distance no more than 30% of your weekly mileage. This run develops your foundational endurance and ability to burn stored fat more efficiently. Marathoners should be looking to go beyond 90 minutes per what your recent training supports.
Q2. Strength & Speed: Cruise Intervals + Repetitions
at Burlington HS 5:45pm Tuesday night.
2-mile easy warmup
4 striders
2 x 1 mile at T pace (unable to hold a conversation but a pace you can confidently hold for the interval) with 2-minute recoveries.
4 x 1-minute R pace (Quick, fast pace) with 2-minute jog recoveries
1 x 1-mile at the same pace you held in the first 2 1-mile cruise intervals.
Warm-down plus core strength workout with Tom
Q3: Threshold Workout
1-2 miles warmup
20 minutes at comfortably hard pace
(Threshold or T-pace in the VDOT system)
1-mile easy warm down
Fill in the rest of your week with easy 30-60 minute runs, and/or cross-training and strength training.