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.