6:30pm from the Woburn Irish American Club
Group leader: Tom
RSVP at https://www.facebook.com/groups/245182721273311/posts/535043582287222/
A suggested course for this workout is the following 8.2 mile “Country Club” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to, and on and what your T pace is.
This workout features 4 miles total at your T-pace, which is great training for marathoners.
https://connect.garmin.com/modern/course/297753081
Threshold Pace Cruise Intervals Workout
1 mile easy — throw in a few striders at the end (whatever you need to ramp up to your T-pace)
1-mile T pace. Then 2 min rest
2 miles T-pace. Then 1 minute rest
1-mile T pace
3-minute rest/jog
4 × 200 Repetition pace with 200-meter jog
1 to 2 miles easy jog warm down
The purpose of training at T pace is to train your endurance and lactate threshold. Here is a link to a past post from Tom on our private Facebook page about threshold pace training and lactate threshold.
https://www.facebook.com/groups/245182721273311/posts/490270776764503
The purpose of training at R pace is to train anaerobic power, speed, and economy. Here is a link to a past post from Tom on our private Facebook page about training running economy.
https://www.facebook.com/groups/245182721273311/posts/477410944717153
See the coach tips page or ask one the coaches for how to find your T pace, and for how to scale the workout down or up according to your weekly mileage.