Time: 6:30pm
Location: Woburn Irish American Club
Who: All runners are welcome. We all start together and run at our own paces.
Group leader: Assistant Coach Tom
New runners: If you just want to show up and run your own workout without getting into the details below, please feel welcome to. The Coaches can explain the workout details below 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.
Q2 or Q3 Workout:
Spring Marathon Training schedule
Q2: Race-pace workout:
This workout is prescribed for runners logging 40 miles per week. If you’re doing less, no problem, scale down the volume to 3 miles at goal marathon pace in the first segment (in bold).
- 2 miles easy. Throw in a few striders in the second mile.
- 5 miles at goal marathon pace
- 1 mile at T pace (fairly hard)
- 1 mile at goal marathon pace
- 2 miles easy
Beginner/Intermediate Base Training schedule
Q3. Tempo run/Fartlek workout:
- 10-15 minutes easy
- 4 x 5 minutes at a comfortably hard pace with a 2-minute jog between fast runs
- 10-15 minutes easy
Pace: At a comfortably hard pace (Threshold pace) you can speak only a few words or short sentences at a time. Marathon pace feels brisk and you can have somewhat of a conversation. Calculate your Marathon (M) pace and Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: Threshold pace trains endurance and lactate threshold. Marathon pace helps you get practice at your goal marathon race pace.
Course options: Here is a suggestion: “Mystics: Broadway out & back” course. Turn around and go back the same way when you are halfway through your workout.