Congrats to all who jumped in last week’s 1-mile time trial. A lot of great efforts.
Anyone who would like to meet with me one-on-one to talk about how to translate their mile time to optimize their training, send me an email: tjmurphywriter@gmail.com. Dialing in your training paces will help you get the most bang for your buck when it comes to easy runs, track workouts and tempo runs — and also help you avoid injury.
Q1: Track Workout: Speed and Stamina Mix
Tuesday Night Woburn HS 5:45pm
Warmup
1.5-2 mile easy jog
Striders
Workout
4 x 200 meters fast (R pace) with 200-meter jogs between
Jog 400
2 x 1-mile at threshold pace with 1-minute rest between
Jog 400
4 x 200 fast pace with 200-meter jogs
Warmdown jog
Coach Tom’s Core/Mobility Workout
Q2: Threshold Run
1-2 miles warmup plus striders
15-20 minutes at threshold pace
1-2 miles easy
Q3 Long Easy run: 90 minutes plus
Fill the rest of your week with easy runs 30-60 minutes long to build your base, strengthen your connective tissue and enjoy running with others when you can.