1/14 to 1/20 Training Schedule (Q1, Q2, & Q3)

For the spring marathon crew and also those pursuing base running fitness over the winter. All levels welcome! You’ll see two suggested training plans for the week below. We are back on for Tuesday night workouts at Burlington High School (5:45pm) for both those building their winter base and those training for a spring marathon. If you are planning on […]

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1/7 Q1/Q2: Tuesday Burlington High School Workout – course maps and strength workout

See this week’s training schedule from Coach TJ for the workout details. Meeting location: student parking lot at https://maps.app.goo.gl/2A4ms1Es93MBZ1br9Warmup out & back: https://connect.garmin.com/modern/course/319408802One mile loop (pictured below): https://connect.garmin.com/modern/course/315635649Hill Repeats loop: https://connect.garmin.com/modern/course/326353586 Core strength, balance, and mobility workout (optional, after the main workout): https://maps.app.goo.gl/Hjqwr1xkAtXYnu2P8 The workout includes getting down on the outdoors synthetic turf of the track field, so bring a […]

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1/7 to 1/13 Training Schedule (Q1, Q2, & Q3)

Schedules for both spring marathon runners and winter-base training runners — all levels and beginners welcome!!! We are back on for Tuesday night workouts at Burlington High School (5:45pm) for both those building their winter base and those training for a spring marathon. If you are planning on joining us Tuesday night, please send me your phone number (my number […]

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12/31 to 1/6 Training Schedule (Q1, Q2, & Q3)

No official workout on New Year’s Eve at Burlington HS. We will resume workouts January 7. Following are suggested key workouts for the week. Schedule one is for those training for Boston or another spring marathon. Shedule 2 is base/strength training for beginning to intermediate runners (or any runner who simply wants to build their base for the coming year). […]

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12/17 to 12/23 Training Schedule (Q1, Q2, & Q3)

Q1: Long easy run: No more than 25% of your weekly mileage. Be sure you can hold a conversation while you’re running. If you can’t, you’re running too fast. Purpose: Overall cardiovascular health and efficiency and musculoskeletal strength. Q2: Option 1: Cruise Intervals (Purpose: endurance building particularly for marathoners). Option 2: Hill repeats (Purpose: Power and strength building). Q3: Tempo: […]

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12/17 Q2: Tuesday Burlington High School Workout

Tuesday Night @ Burlington HighSchool Meeting at 5:45pm Text or email TJ to make sure you’re on the communications list:tjmurphywriter@gmail.com ph:619-2-3-4750 Workout options: Long Cruise Intervals – 3-4 x 1-mile at a brisk pace with 90-second recoveries. (on the 1-mile loop). VDOT recommendation for spring marathoners: T pace. Hill Repeats – 6 xa half-mile loop that includes a solid hill […]

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11/26 to 12/2 Training Schedule (Q1, Q2, & Q3)

For those not racing this week but are sharpening for the Mill Cities Relay or another early December event, this is the final sesson of hard intervals in the plan. It’s 1000-meter repeats..we’ve done a lot of these over the last few months but there’s a reason: 1000s demand an ideal amount of time spent at a pace designed to […]

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11/19 to 11/25 Training Schedule (Q1, Q2, & Q3)

Workouts are currently being dialed in for the Mill City Relays on December 8. This week we add some fast 200s following an interval workout to work on (both psychologically and physically) finishing kick speed. Q1: Long Run (if not racing) Easy pace run, not longer than 25% of your weekly mileage level. Q2: Tuesday Track Workout: I Training (if […]

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