Given the wind, cold and probable ice (I fell today walking through a parking lot), no official meetup at Burlington H.S. tomorrow. But if you can’t stop yourself, send me a text to let me know you’re going to be there.
Q1: Fartlek Interval Training
1.5-2 miles easy warmup run
4-6 striders
5 x 3 minutes hard with 2-minute jog recoveries
1- 2 mile cooldown
Q2: Cruise Intervals
1-2 mile warmup w/striders.
3 x 1-mile at Threshold pace (comfortably hard — unable to carry a coversation with your training partner) with 1-minute jogs between.
1-2-miles easy warmdown
Q3: Long Easy Run.
No more than 30% of your weekly mileage. Be able to carry on a conversation during the run.
Fill in the rest of your week with 30-60 minute easy runs, strength workouts, foam roller time, and crosstraining (highly recommend the rower — great for cardiovascular base but also your posterior chain strength–which helps prevent injuries).