The current focus on the track is what is called Repetition training — the goal being to improve speed and mechanics and help prepare you for a 1-mile time trial that we’ll hold in June. Repetition work also prepares you for the interval workouts that will build your stamina and endurance for racing distances 5k to marathon.
We’ll announce the date of the 1-mile time trial this week. A 1-mile time trial will give you a read on your current fitness and help you and the coaches figure out ideal training paces for your personal program.
Here are the suggested quality workouts for the week:
Q1: Speed work: Woburn high school Tuesday night 5:45pm
1.5-2 mile warmup jog
6 “striders” — light 20-second sprints
Main set:
4 x 200 meters (half a lap) fast with 200-meter slow, easy jogs
2-4 x 400 fast with 400-meter jogs (if you’re just getting into training for the year, go with 2 reps. If deeper into your training, go for 4)
4 x 200 fast with 200-meter jogs
Warmdown jog.
Q2: Tempo/threshold Run
1-2 miles warmup plus 4-6 striders
20 minutes at a “threshold pace” — uncomfortable enough that you can’t hold a conversation while running
1-2 miles warmdown jog
Q3: Easy long run
90-plus minutes depending on your weekly mileage. A pace where you can hold a conversation.
The remainder of your workouts for the week should incluse easy 30-60 minute runs or cross-training, mobility exercises to help prevent injury, strength training