More on this soon: May 27 (tentative) we’ll hold a 1-mile time trial at the Woburn High School track. This is a great opportunity to get a read on your current fitness in a way we can suggest optimal paces for ALL of your workouts — from easy runs to long runs to interval workouts to tempo runs. This kind of optimization is good for both 1) performance in your races and 2)helping with injury prevention.
Between now and then, the track workouts will be excellent for waking up your speed for the time trial. Please join us!
Also: Great track workout for new members.
This week’s suggested quality workouts:
Q1: Track workout at Woburn HS 5:45pm
Purpose: A mix of short speed repetitions that sandwich two cruise intervals. Good for speed, mechanics and introducing some stamina work.
1.5-2-mile warmup jog with 6 x 100-meter striders
4 x 200-meter fast (R pace) with 200-meter slow jogs
1-2 x 1-mile at T pace (comfortably hard) with 1-minute rests
4 x 200-meter R (fast pace) with 200-meter slow jog
1-2-mile warmdown jog
Optional: 10 minutes core/mobility work with Tom Walker
Q2: Threshold run
Purpose: stamina and endurance (anaerobic threshold work)
1-2-mile warmup
4-6 striders
15 minutes at T pace (comfortably hard)
5 minute jog
10 minutes at T pace
1-2-mile warmdown jog
Q3: Long run
Purpose: Overall endurance, improving connective tissue strength and bone density.
Approx 25-30% of your weekly mileage is a good range. (example: if you run 30 miles per week, your long run should ideally be around 7-8 miles long)
Fill the rest of your week in with 30-60 minute easy runs and/or cross-training.