Hi Team —
[On 4/15] we will meet up at the Woburn High School track for the first time this year.
Track workouts are for all levels. If you’re new to running, they are great opportunity to work on your running form and wake up the fast twitch muscle fibers that put a spring in your step (and bring down your 5k speed).
Track workouts are also exceptional when it comes to using intensity to build fitness.
Tomorrow we will meet up at 5:45pm. For those interested in knowing about the programming this year, I’ll be happy to chat with you and answer any questions. We won’t be training for a fall peak but rather training in a way that you can be in good race shape throughout the summer and into the fall.
The key workouts for the week:
Q1: Your long run — around 25% of your weekly mileage is a good volume to aim for. A runner running 40 miles a week would aim for an 8-10-mile long run.
Q2: Speed workout. This will be the main workout for Tuesday night.
2 mile easy jog warmup
4-6 striders (20-second buildups from a jog to a fast run)
Main set:
6-8 × 200 meters (half a lap) fast (aka repetition pace) with 200-meter jog
2 lap jog
6-8 × 200 meters (half a lap) fast with 200-meter jog
1-2 mile warmdown
Q3: Speed Endurance (aka T-pace cruise intervals)
1-2 mile jog warmup
4 striders
3 x 8 minutes at a pace that’s just fast enough you are uncomfortable holding a conversation with 2 minute jogs between each 8-minute run.
1-2 mile warmdown
Fill the rest of your week with easy runs (30 to 60-minute runs at a comfortable pace)
And/or crosstraining workouts on the elliptical, or bike, weight training.