Time: 8:00am
Location: Concord Town Parking Lot on Keyes Road in Concord
Who: All runners are welcome. We all start together, but go 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.
Q3/Q1 Long Run Workout: Easy (E) pace.
Duration:
Schedule 1 – Spring Marathon Training
Q3: Easy long run at a recovery pace.
60 – 100 minutes depending on your fitness level.
Schedule 2 – Beginner/Intermediate Base Training
Q1: 1-hour to 90-minutes easy long run. Beginners can alternate segments of walking per their fitness level.
Pace: E pace should feel comfortable, and if you can’t hold a conversation then you’re going too fast. Calculate your E pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: Strengthen your heart, improve the blood supply to your muscles, and enhance the oxygen and fuel to energy conversions in your muscle cells.
Course Options: These two courses share the first 2.9 miles in common.
- Carlisle loop – 12.15 miles
- Lowell, Westford, Pope, Strawberry Hill, Barretts Mill loop – 8.83 miles