Category: Weekly Training Schedule

The following schedule including Quality workouts is recommended by the Coaches whatever your running, fitness, and longevity goals may be. The Training Schedule is compatible with any runner, no matter how slow or fast, no matter how few or many miles, as long as each runner follows their appropriate Training Paces and scales the workouts according to their weekly mileage.

Please refer to the Coaches -> Coach Tips sub-menu for guidance regarding your Training Paces and scaling the workouts down or up to align with where you’re at in your weekly mileage.

The weekly Saturday Long Run Horn Pond Group (Q1), Tuesday evening (Q2), and Thursday Quality (Q3) group runs have these Quality workouts built in.

Workouts can be moved around to accommodate your personal schedule. Any day that is not a Quality workout day can be an Easy pace run of 30-60 minutes, a strength training or cross training workout, or a rest day of no working out at all. At least two strength training workouts on non-consecutive days are recommended. If you have a race or a time trial, remove a Quality workout from the week. You should have 2-3 days before a race of no faster than Easy pace, which includes the option of not running at all. If you can only do one Quality workout in a week, do Q1. If you can only do two Quality workouts in a week, do Q1 and Q2. If you’re not feeling up to a Q (or even an E) run that day, skip it, better to rest up and be ready for the next day. Rest is just as important as work, but every day, resting or not, be sure to stand up and walk around every so often to avoid being completely sedentary for hours on end.

Tuesday Evening Burlington High School Workout, Weekly Training Schedule

1/21 to 1/27 Training Schedule (Q1, Q2, & Q3)

Two programs: Marathon Training for Spring Marathoners and a Base-Building Schedule for those builing their running base for 2025. We are back on for Tuesday night workouts at Burlington High School (5:45pm). Recommended workouts both those building their winter base and those training for a spring marathon. Per your invididual goals and current fitness level, we can customize your workout […]

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Tuesday Evening Burlington High School Workout, Weekly Training Schedule

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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Tuesday Evening Burlington High School Workout, Weekly Training Schedule

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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Tuesday Evening Burlington High School Workout, Weekly Training Schedule

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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Tuesday Evening Burlington High School Workout, Weekly Training Schedule

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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Tuesday Evening Burlington High School Workout, Weekly Training Schedule

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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Tuesday Evening Burlington High School Workout, Weekly Training Schedule

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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