Two weeks until the May 27th 1-mile time trial! Music, fun, and fast running. Tomorrow night’s workout at Woburn HS (5:45pm) will be a nice preparation session as we’ll be focusing on short speed intervals.
Sign up for the time trial here. https://fb.me/e/idAapDGyP
Tuesday Night at the Track
1.5-2 mile jog warmup
6 x striders (20 second fast runs..start easy then work into a sprint pace) with jog back recoveries
Main Workout:
Repeat this sequence 2-4 times based on your current fitness level:
200 R* pace + 200 easy jog
200 R + 200 jog
400 R + 400 jog
*(R means “repetition pace” — fast running. See Coach Tom Walker‘s post on R pace. And chat with the coaches if you’re uncertain about what pace to aim for and how many sets.)
Warm-down jog
Core/mobility with Coach Tom Walker
Key Workout #2: Threshold Training
1-2 miles warmup jog
4-6 striders
Cruise Intervals at T-pace
5 x 4 minutes at T pace with 30-second jogs between each
Warmdown jog
T-pace is your “anaerobic threshold” pace and develops stamina that allows you to hold a faster race pace at long distances.
Key Workout #3. Long Run
Key workout #3 is your long run — run at an easy pace. Aim for roughly 25% of your weekly mileage.