June 23-29 Training Schedule

  • TJ’s email: tjmurphywriter@gmail.com
  • Tom’s email: twalker26@gmail.com

Just two weeks left of Phase 2 Training, as we continue to build speed, efficiency and anaerobic power with a Repetition Workout and foundational endurance with a Threshold Workout — in addition to your easy running, a long run, and any cross-training you opt for on your recovery days.

To dial in your E, R and T paces for the following schedule, plug in a recent time trial time or 5k race into the calculator or ask one of the coaches.

Below you’ll see the three suggested quality (Q) workouts. Other days should be easy runs of 30 to 60 minutes, or cross-training, or completely off.

The track workout will again focus on R (repetition) running meant to boost your speed and efficiency mechanics and prepare you for the I workouts (interval workouts) we’ll be shifting to in a few weeks.

Racing this week? Drop either Q2 or Q3 and supplant the workout with your race effort.

If you’re racing on Sunday, listen to your body when it comes to the Tuesday track workout. Taking two easy days after a hard race effort is likely a good idea.

Cross-training: If you need a break from the pounding, the elliptical trainer is an excellent cross-training option. Zero impact stress and a pretty decent simulation of a running stride.

Quality Workout 1: Long Run

Easy pace run, not longer than 25% of your weekly mileage level.

Purpose: Aerobic base building. One of the many benefits of easy running is an increase in vascularization (opening of more tiny blood vessels that feed the exercising muscles).

Q2 Repetition Workout at the track

(Tuesday 5:45 meetup at Woburn High School track)

R pace (Repetition Pace). The primary purpose of R  training is to improve anaerobic power, speed, and economy of running. Key to getting the most out of an R workout is to be disciplined about the recovery jogs — truly take them easy to get the most benefits of the fast running.

That said, this R workout is designed with a relatively short recovery after the 400 in each round.  This takes into account your growing efficiency at R pace.

Warm-up 1-2 miles plus striders

R workout

2 Easy plus striders

5 sets of  the following:

200 at R pace with 200 jog

200 R  then a 400 jog;

400 R  followed by 200 jog

Repeat 5 times (or scale the number of circuits to your current fitness)

Warm-down jog. Find some time to foam roll and/or stretch your hamstrings, calves and hips.

Q3 Threshold Workout for Thursday Night

T-pace (threshold pace) focus. T-pace is about about 85 to 88 percent of VO2max. Should be hard enough that you’re glad when the T-pace part of the workout is over. Think of the purpose of T runs as being to improve your endurance—teaching your body how to deal with a slightly more demanding pace for a prolonged period of time.

1-2 easy warmup. Add some striders to prep for the threshold pace.

Threshold workout

4 × 1-mile at T-pace with 1-min rests;


4 × 200 R pace with 200-meter jogs

1 to 2-mile jog warm down