With a 1-mile time trial coming up at the end of the month, the next few track workouts will all about waking up speed and mechanics. Suggested 3 quality workouts for the week:
Q1: Speed workout. Woburn HS 5:45pm Tuesday night.
1.5-2 mile warmup jog plus 6 x striders (20 second warmup sprints)
Main set: 12-16 x 200-meters at a fast clip (R pace). Each followded by an easy 200-meter recovery jog. If your weekly mileage is 20 or less miles per week, lean toward 12 reps. 30 miles and over lean toward 16.
Warm down jog 1-2 miles.
Jump in to Coach Tom’s post-workout mobility/core routine. Just 10 minutes once a week can make a difference when it comes to injury prevention, running form and power production.
Q2: Tempo Work
1-2 miles easy. If you’re a marathoner and have the time, make this a 3-5 mile warmup.
4 x 6 minutes at a comfortably swift pace (T pace) with 1-minute jogs between each interval.
1-2 mile warmdown.
Q3: Long run
90-minutes plus easy long run – enhances recovery and builds overall endurance base.
Fill the remainder of your week in with easy runs and crosstraining.