3/25 to 3/31 Training Schedule (Q1, Q2, & Q3)

ANNOUNCEMENT

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

This week: Burlington HS at 5:45. All welcome! We can adjust your workout to your current fitness and ability.

Quality Workout #1

Burlington HS at 5:45pm: Interval Work

2-mile warmup loop.

4-6 striders (roughly 100 meters).

4 x 4-minutes hard (I pace) with 3-minute jog recoveries

jog 3 minutes

4 x 45 seconds fast with 90 second jog recoveries

2-mile warmdown jog.

Quality Workout 2: CRUISE INTERVALS

1 to 2 mile warmup run

4-6 striders

3 X 1-mile comfortably hard (T pace in VDOT vernacular) with 2 minute recoveries

5 minutes easy running

1 x 1-mile 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.