Turning the corner into March. Keep in touch with your speed and stamina-strength.
Q1: 5:45pm meetup at Burlington High School.
Choice between speed-focus and endurance focus:
Speed focus:
2 miles easy with striders.
6 x 1 minute Fast (R pace) with 2-minute rest between each
Jog 3 minutes
1-mile at T pace (comfortably hard)
3 minute jog
4 x 45 seconds Fast with 90 seconds rest
Warmdown jog
Q2: Cruise Intervals
Stamina/endurance focus:
1-2 mile warmup
3 x 8 minutes at Threshold Pace (comfortably hard) with 1-minute jog recoveries.
1-2 miles warmdown jog.
Q3: Long run
Easy pace. Able to chat with your friend while holding the pace. Practice drinking fluids if you have a race nearby on the calendar. 90-minutes is a good target if you’ve been doing that.
Fill the rest of your week in with 30-60 minute easy.