Last Tuesday night workout at Burlington H.S.
Next week we head back to Woburn HS.
Team 1-mile time trial plans in the works: Check your fitness and have some fun. TBD but looking at early/mid-June.
This week: double-dose on threshold training-style workouts.
Q1 Long Intervals
2 mile warmup
4-6 striders
3-4 x 1-mile at comfortably hard pace (T pace) with 1-minute recoveries. Be sure not to go too fast or those 1-minute recoveries are going to feel like no rest at all.
1-2 mile warm down
Alternate workout: Repetition training
2 sets of 6 x 45-seconds at a fast clip with 90-second recoveries. 3-minute job between sets.
Q2: Cruise Intervals
1-2 mile warmup
8 x 4-minutes with 30-second recoveries at comfortably hard pace (T pace).
1-2-mile warmdown
Q3: Long Easy Run
Both a base-builder and helpful for recovering from speedwork and racing. Aim for 90 minutes or more depending on your weekly mileage.