Time: 6:30pm
Location: Woburn Irish American Club
Group leader: Assistant Coach Tom
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Q3 Workout: Threshold Pace Tempo Workout (if not racing this weekend).
- Warmup: 1-2 easy plus striders.
- 3-4 miles at Threshold pace
- Warmdown
Distance: You should do no more than 10 percent of your weekly mileage of total T pace in any one workout. So for this workout do no more than:
- 5 miles at T pace if you’re running 50 miles a week
- 4 miles at T pace if you’re running 40 miles a week
- 3 miles at T pace if you’re running 30 miles a week
- 2 miles at T pace if you’re running 20 miles a week
- 1 mile at T pace if you’re running 10 miles a week
Pace: Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: T pace training is great for working on endurance and lactate threshold. It trains your body to hold a faster pace for longer.
Course option: A suggested course that will fit this workout is the following 8 mile “Mystics to Harvard out and back” course: https://connect.garmin.com/modern/course/286556794 This course tries to limit exposure to air pollution, and aims to avoid hills to facilitate a steady T pace.