Track is (according to the websites) clear of any h.s. sporting events today. We meet at Woburn HS at 5:45pm and start warming up soon after.
The Grand Prix workouts are designed for runners focusing on the Shamrock Grand Prix race series. The workouts are specifically tuned for each individual Grand Prix race but can be tweaked to help you prep for an assortment of races throughout the year.
For any and all-comers to the track workout tonight, [Assistant] Coach Tom teaches an outstanding mobililty and body-strength session after the warmdown.
Grand Prix Key Workous for the Week
Key Workout 1: Tuesday night track
Warmup
5-6 x 800-meters with 1-lap jog recoveries. At I-pace — or roughly in the about 10-seconds per mile faster than your 5k PR.
Warmdown
Key Workout #2
Cruise Intervals
4 x 1-mile (alternatively 1200-meters if you’re just getting into shape) at your T pace (in the range of your 10k race pace) with 1-minute recoveries between each rep.
Key workout #3
Long run at an easy, aerobic pace. Length: 25-30% of your weekly mileage.
Fall Marathoners
The Grand Prix workouts are good ones to go with tonight: either 800s at I pace or Cruise Intervals at your T-pace.
Classic Track Workout
A classic no-frills track workout for runners wanting to inject some speed and good mechanics into their training and be ready to hop into a 5k or 10k in June.
8 x 400-meters with a “fast” pace that is right for you and your current fitness level. 1-lap jogs between each rep. If it’s your first speed workout of the year, switch this to 12 x 200 with 200-meter jog/walks.
Warm-down