Key Workouts for the Week
For Tuesday night, we meet up at the Woburn HS track at 5:45. I’m travelling right now and get back late Tuesday — [Assistant] Coach Tom will lead the workout.
Marathon Tune-Up Workout
For Tuesday night at the Woburn High School track, 5:45pm meet up. (Timed specifically for the Boston Marathon)
2 miles easy to warmup. Striders.
2 miles at your goal marathon pace
1 mile easy
2 miles at your goal marathon pace
Warmdown
(All the work to prep for your marathon is now in the bank. The final objective in your training in the last two weeks is psychological validation for your race pace, along with a combination of retaining all the fitness you’ve created with the previous months of training, and — most importantly — emphasizing health and recovery. It’s important to know that there is no such thing as effective cramming when it comes to the marathon. Doing too much mileage and/or intensity too close to race day can leave you sapped at the start. Bias caution, get plenty of sleep, and eat a sound, nutrition diet.)
Grand Prix Focus: Key Workouts for the Week
Key Workout #1: Quarters (for Tuesday night at the track)
Thorough warmup with striders
8-10 x 400-meters at R pace with 400-meter recovery jogs
1-2 mile easy warm down
(The primary purpose of a Repetition (R) workout is to improve your running economy and anaerobic power by training your body to move smoothly and efficiently at high speeds. It’s key to pay strict attention to the recovery jogs so that you’re fresh for each interval. You want to ensure that each effort is executed with optimal mechanics rather than under a state of high cardiovascular fatigue.)
Key Workout #2: T-pace run.
1.5-2 mile easy warmup
15-20 minutes at T pace
Warmdown jog 1-2 miles
(The main purpose of a Threshold (T-pace) workout is to increase your lactate threshold, effectively training your body to clear lactate as quickly as it is produced so you can maintain a faster pace for a longer duration. T-pace is generally described as “comfortably hard.” It is a pace you could theoretically maintain for about 50 to 60 minutes in a race situation (roughly your 15k to Half Marathon pace.)
Established in 2001 by Bill Feeney