January 5-12
You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year).
NOTE: We are currenting meeting at the Showcase Cinema Parking lot for the Winter Tuesday Night workouts. I’ll be parked in the far west park of the parking lots. We are testing out this location — hopefull better traffic and lighting conditions that Burlington HS.
Boston Marathon Training
Key Workout #1 (meet at 5:45pm at Woburn Showcase Cinema 25 Middesex Canal Parkway, Woburn)
2 miles warm-up plus striders
2 x 2 miles at T pace. Two minutes rest between intervals
2 miles easy warm down
Key Workout #2
3 miles easy
3 miles at T pace
4 miles easy
Grand Prix Training
Current target: Prepare for 15k and Half Marathon. Tuesday Theme: Mechanics & Leg Speed (R-Pace). Thursday Theme: Lactate Threshold (T-Pace) to support the long races.
Key Workout #1 (meet at 5:45pm at Woburn Showcase Cinema 25 Middesex Canal Parkway, Woburn)
FARTLEK:
10 x 40 sec reps + 4 x 200m R-pace.
Goal: Build Power
Key Workout #2
Cruise Intervals:
1.5-2 mile warm-up
5–6 x 1 mile @ T pace (1 min rest).
2 miles easy warm down
Goal: Build stamina
Key Workout #3
Long run
90 to 105 minutes at an easy pace
Goal: Build aerobic endurance