Time: 6:30pm
Location: Woburn Irish American Club
Group leader: Assistant Coach Tom
New runners: If you just want to show up and run without getting into the details below, please feel welcome to. The Coaches can explain the workout 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 Workout:
Option 1: Fartlek Workout
Warmup – 2 Easy miles
X x 3 minutes at a hard pace* with 2 minute jog recoveries
X x 2 minutes at a hard pace* with 2 minute jog recoveries
Warmdown – 2 Easy miles
Option 2: Threshold pace Tempo Workout
Warmup – 1-2 Easy plus striders
X miles at Threshold pace
Warmdown
Option 3: If racing this weekend, Easy 40 minute run with 8 striders.
Distance:
Option 1: You should do no more than 8 percent of your weekly mileage of total I pace in any one workout. You can plug in your I pace and 8 percent of your weekly mileage into this online calculator (https://www.calculator.net/pace-calculator.html?ctime=00%3A30%3A00&cdistance=3.5&cdistanceunit=Miles&cpickevent=&cpace=00%3A06%3A40&cpaceunit=tpm&ctype=time&x=Calculate#) and it will tell you what that equates to for total time at I pace. Then do no more than as many intervals of this workout it takes to reach that total time at I pace across the workout. Aim to do a bit more of the 2 minute intervals than the 3 minute intervals (eg 3×3 min and 4×2 min).
Option 2: You should do no more than 10 percent of your weekly mileage of total T pace in any one workout. So for this workout do no more than:
5 miles at T pace if you’re running 50 miles a week
4 miles at T pace if you’re running 40 miles a week
3 miles at T pace if you’re running 30 miles a week
2 miles at T pace if you’re running 20 miles a week
1 mile at T pace if you’re running 10 miles a week
Pace:
Option 1: *Hard pace means roughly your I pace, but go by feel. This pace feels hard, and you can only speak single words. It would be roughly 5k pace or even a bit faster. Calculate your Interval (I) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Option 2: Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance. T pace feels comfortably hard, and you can only speak a few words or in short sentences.
Option 3: Calculate your Easy (E) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance. E pace feels comfortable and you can have a conversation.
Purpose:
Option 1: I pace training improves aerobic power by targeting your VO2 max.
Option 2: T pace training is great for working on endurance and lactate threshold. It trains your body to hold a faster pace for longer.
Option 3: E pace training strengthens your heart, improves the blood supply to your muscles, and enhances the oxygen and fuel to energy conversions in your muscle cells.
Course options:
1) A suggested course that will fit this workout is the following 8 mile “Mystics to Harvard out and back” course: https://connect.garmin.com/modern/course/286556794. This course tries to limit exposure to air pollution, and aims to avoid hills to facilitate a steady T pace in case you’re doing workout option 2. As it is an out and back course, you can turn around whenever you are halfway through your workout, whichever option you are doing.
2) Whichever course the group leader of the social run chooses.