Spring Marathoners
Tuesday night workout (5:45pm Woburn Cinema Parking Lot Weather Looking Good )
Adjust the interval distances can be adjusted to your current fitness level (example: half-mile intervals rather than mile; or go for time: 5 minutes each interval)
2 mile warmup
1 mile at T pace
1 mile M (Marathon pace)
1 mile T pace
1 minute easy
1 mile at T pace
1 mile M (Marathon pace)
1 mile T pace
2 minute warmdown
2nd Key Workout (Saturday suggested)
Long run 16 miles easy
Grand Prix-Focused 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