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.