Shamrock Training: Key Workouts for the Week
The next few weeks will be race maintenance training, with the Mill Cities Relay (December 8) being the final target. We’ll soon be announcing an 18-weel winter training program to help anyone out to run the Boston Marathon or another spring marathon. Stay tuned.
Q1: Long Run (if not racing)Easy pace run, not longer than 25% of your weekly mileage level.
Q2: Tuesday Track Workout. IF NOT RACING THIS UPCOMING WEEKEND. Warmup6 x 1000-meters @ I-pace with 1 lap jog recoveries. 1-mile jog warm down. IF RACING: Warmup: 1-2 easy plus striders. 3 × 1-mile Tempo w/2 min rests. 1-mile warm down.
Q3: T- Workout (if not racing this next weekend). Warmup: 1-2 easy plus striders. 3-4 miles at Tempo pace. Warmdown.
For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.