3/18 to 3/24 Training Schedule (Q1, Q2, & Q3)

ANNOUNCEMENT

Tuesday Night Workouts will be moviing back to the Woburn High School Track on April 15. We will meet and begin the warmup at 5:45pm.

This Week: No need to bash through the following key workouts — if you’re just getting into the swing of your training, keep the paces on the lighter side and enjoy mixing up your weekly running with some faster work.

Quality Workout #1

Burlington HS at 5:45pm: Light Speed Work . This will be a quick workout but a fun one.

2-mile warmup loop.

6 striders (roughly 100 meters). Really work up to a fast pace.

Then:

4 x 90 seconds Fast (R pace in VDOT vernacular) with 3 minute jogs between each rep (and/or jog back to the start of your rep).

Jog 5 minutes

8 x 45 seconds Fast (R pace) with 90-second jogs (and/or jog back to the start of your rep).

2-mile warmdown jog. By all means add a mile or two if. you want to get in some volume.

Quality Workout 2

Threshold Work.

1 to 2 mile warmup run

4-6 striders

15 minutes comfortably hard (T pace in VDOT vernacular)

3 minutes light jog/walk

10 min at T pace

Warmdown jog

Quality Workout 3: Long Run

90 minutes-plus at an easy pace (able to hold a conversation). Long runs build your aerobic base, joint strength and aid recovery from the high-intensity sessions. Aim for a distance of no more than 25-30% of your weekly milage.

Fill in the rest of your schedule with easy runs, mobility and strength work, and crosstraining.