Weather cancellation: The 12/23 Tuesday evening group run is now cancelled
Due to the precipitation forecasted and out of a concern for safety and injury risk.
Shamrock Training
First Tuesday meetup at the Showcase Cinema de lux Woburn parking lot for Tuesday speed/strength workout. I’ll station myself in the eastern parking lot. We’ll get started with a warmup run promptly at 5:45pm.
(No Tuesday meetup Dec 30. We will get back into the regular schedule January 6)
Address:
25 Middesex Canal Parkway, Woburn, MA 01801
Suggested key workouts for the week:
Quality Workout 1: Tuesday Night Fartlek. SHOWCASE CINEMA 5:45 START.
In Janurary we will return to specific paces but for this workout we will go by feel (if you do want a specific VDOT pace, coaches can help you out).
~20 minutes easy running warmup
6 x striders with jog back recoveries
Then within an easy run, include 10 x 1 minute at a fast-ish pace. Follow each 1-minute fast run with 2 minutes of easy running. Go for full recovery.
15 minutes easy warmdown running.
QUALITY WORKOUT 2: Long run
Depending on what you’re long run has looked like over the past month, aim for a run distance you feel OK with. Ideally 60 to 120 minutes depending on your current fitness. Key thing! Go nice and easy. Almost “guilt-producingly” easy. The goal is aerobic development and enjoying a long run.
Fill the rest of your week in with easy 30-60 minute runs and/or crosstraining sessions.