6:30pm from the Woburn Irish American Club
Group leader: Assistant Coach Tom
RSVP at https://www.facebook.com/groups/245182721273311/posts/578381274620119/
A suggested course that will fit this workout is the following 8 mile “Mystics->Sagamore->Grove” course: https://connect.garmin.com/modern/course/314130862
Interval (I) Pace Workout (if not racing this next weekend and no marathon in your plan)
Warmup
4-5 x 1000-meters @ I-pace
1-mile jog warm down
The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. You should do no more than 8 percent of your weekly mileage of total I pace in any one workout:
- if you’re running 50 miles per week, then the suggestion is to do no more than 6-7 x 1000 meters @ I pace
- if you’re running 40 miles per week, then the suggestion is to do no more than 5-6 x 1000 meters @ I pace
- if you’re running 30 miles per week, then the suggestion is to do no more than 3-4 x 1000 meters @ I pace
- if you’re running 20 miles per week, then the suggestion is to do no more than 2-3 x 1000 meters @ I pace
- if you’re running 10 miles per week, then the suggestion is to do no more than 1-2 x 1000 meters @ I pace
With I pace workouts, the ratio of work to rest time should be about 1 to 1, so for this workout:
- if it takes you 3 minutes to run 1000 meters @ I pace, then take 3 minute recoveries between intervals
- if it takes you 4 minutes to run 1000 meters @ I pace, then take 4 minute recoveries between intervals
- if it takes you 5 minutes to run 1000 meters @ I pace, then take 5 minute recoveries between intervals
- if it takes you 6 minutes to run 1000 meters @ I pace, then take 6 minute recoveries between intervals
- if it takes you 7 minutes to run 1000 meters @ I pace, then take 7 minute recoveries between intervals
Calculate your I pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
For those whose devices track their running in terms of miles, 1000 meters is 0.62 miles. Visit the coach tips webpage to learn how to program this workout into your running watch, if you have one. Doing so can be helpful to keep track of track style distances on the roads.
Purpose of this workout: I pace training is great for working on your VO2 max/aerobic power.