Time: 6:30pm
Location: Woburn Irish American Club
Who: All runners are welcome. We all start together and run at our own paces.
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:
WINTER BASE PROGRAM
Tempo/Fartlek run. 1-2 miles easy warmup. 6 x 3 minutes at medium-hard pace with 1-minute jog recoveries. 1-2-mile warm down. VDOT equivalent: Medium-Hard is T pace.
BOSTON MARATHONERS
Q3 Tempo Run (Threshold work). 2 miles easy. 2 x 1-mile medium-hard with 1 minute jog rests. 30 minutes easy. 2 x 1-mile medium-hard with 1 minute jog rests. 2 miles easy. VDOT equivalent: Medium-Hard is T pace.
Pace: At medium-hard pace you can speak only a few words or short sentences at a time. Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Purpose: Training endurance and lactate threshold.
Course options: Here is a suggestion: 8 mile “Mystics -> Sagamore -> Grove” course. Another option is to do whichever course the group leader of the traditional run chooses.