Bill Feeney 5k Race day is Friday. If you’re racing Friday:
Tuesday, Wednesday, and Thursday should be easy days — Tuesday and Wednesday 30-60 minutes easy.
If racing and you want to come to the track Tuesday night, the suggested workout would look like this:
1.5-2 mile easy warmup.
6 x 100 light sprints
1 mile warmdown.
Q1: Tuesday Track Workout at Woburn High School 5:45
(if racing on Friday you can also do this workout today — but rather than 4 mile repeats go for just 3)
If you’re not racing Friday or are training through the Friday 5k, this is the workout for Tuesday:
1-2 mile warmup plus striders
4 x 1-mile at T pace with 2-minute rests
1-2-mile warmdown
If not racing on Friday, a recommended Thursday workout:
Q2 Fartlek running
1-2 miles easy with 4-6 striders
8 x 3 minutes at a hard pace with 2 minute recovery jogs between
1-2 miles easy.
If racing on Friday, take Saturday and Sunday easy– 30-60 minute recovery runs.
Q3: Long Run
If not racing or if you’re just training through the Friday race.