4/1 to 4/7 Training Schedule (Q1, Q2, & Q3)

We’ll be at Burlington HS this Tuesday at 5:45pm. Workout moves to Woburn HS Tuesday April 15.

Quality workout suggestions for the week:

Q1: Speed Play Workout (Tuesday x-out Burlington HS).

Develops your aerobic power (aka VO2max).

2-miles easy warm-up

striders

7-8 × 2 min hard (Interval Pace) with 1 min jogs between each interval

Warm-down 1-2 miles easy

Q2: Speed Endurance/Threshold Workout

Consistent “T” workouts teach your body how to more efficiently clear blood lactate while sustaining a fast pace.

1-2 mile warmup

5-6 × 6 min comfortably hard (Threshold Pace) with 1 min jogs between each interval

1-2 mile warm down

Q3: Long run

25% of your weekly mileage at an easy pace. Example: if you’re averaging around 30 miles per week, a 9-mile long run at an easy pace