Training Key Workouts for the Week
Spring Marathoners
If you’d like updates on the Tuesday night workout, send me your cell number and I’ll include you in our group text. If driving conditions are dangerous, we might cancel. But I’ll let everyone know ASAP if that’s the deal.
Tuesday night workout (5:45pm Woburn Cinema Parking Lot Weather Permitting)
2 mile warmup
5 x 1000 meters at I pace (hard!) with 3 minutes recovery jogs between each.
2 minute warmdown
2nd Key Workout (Saturday suggested)
2 miles easy
8 miles at marathon race pace
4 miles easy
Grand Prix Runners
Tuesday Speed Workout
2 miles easy warmup
12 – 16 200s at R pace (fast!) with 200 jog recoveries (about 2x how long it took you to run the hard 200)
Thurs or Friday Threshold
Building up toward a 15k race
2 miles easy warmup
20-25 minutes at T pace
(break it into 2 x 12 minutes with 1 minute rest of working back into your fitness)
warmdown
Questions: email TJ at tmurphywriter@gmail.com
Established in 2001 by Bill Feeney