Time: 6:30pm
Location: Woburn Irish American Club
Who: All runners are welcome.
Group leader: Assistant Coach Tom
New runners: If you just want to show up and run without getting into the details below, please feel welcome to. The Coaches can explain the workout if you’re interested. Please at least familiarize yourself with the map in advance or bring your smart phone, to avoid getting lost. If you want Tom to wait for you after the run, please let him know.
Q3 Workout: Threshold Training: Cruise Intervals
- Warm up 1-2 miles easy
- X x 4 minutes at T pace with 1-minute recovery jogs
- Warmdown 1-2 easy
Distance:
You should do no more than 10 percent of your weekly mileage of total T pace in any one workout. You can plug in your T pace and 10 percent of your weekly mileage into this online calculator (https://www.calculator.net/pace-calculator.html?ctime=00%3A30%3A00&cdistance=3.5&cdistanceunit=Miles&cpickevent=&cpace=00%3A06%3A40&cpaceunit=tpm&ctype=time&x=Calculate#) and it will tell you what that equates to for total time at T pace. Then do no more than as many cruise intervals of this workout it takes to reach that total time at T pace across the workout.
For example, if you run 40 miles in a week and your T pace is 6:31, you’d do no more than 6-7 x 4 minutes at T pace: the website linked above calculates that “With the given distance [4 miles, which is 10 percent of 40 miles] and pace [6:31], the time required will be: 26 minutes 4 seconds.” Dividing that time by 4 minutes, we get 6.5.
Pace: Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance. T pace feels comfortably hard, and you can only speak a few words or in short sentences.
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 options:
- If you’d like to be prepared in advance, here is a suggestion: 8 mile “Around Oak Grove” course. Feel free to modify as you see fit depending on your target distance as described above.
- Whichever course the group leader of the traditional run chooses.