Training: Key Workout Suggestions for the Week
Obviously it’s going to be toasty for the track workout tomorrow night (Woburn HS 5:45pm). Probably still around 90-95 (so my phone tells me).
Lots of reasons to do your track workout at 5am when it’s still in the 70s. That said, I’ll be at the track tomorrow night for anyone game for some heat training.
Tuesday we’ll keep it short and potent: 200s at R pace (aka fast) to help sharpen Shammies for the July 4 5k.
I encourage caution — heat illness is antithetical to improving performance.
Quality Workout 1: Speed
If you’re just getting your speed work rolling and also worry about your level of acclamitization to the heat, one set of 200s is good. For those deeper into their speed work and have had some heat exposure in their training in the recent past, there’s another set you can do. At any time you don’t feel it, shut it down.
1-2 mile warmup
4-6 striders
SET 1: 8 x 200 at R pace with 200-meter jogs. Let heart rate drop below 130. Walk if you need to.
Jog 800
SET 2: 8 x 200 at R pace with 200-meter jogs.
1 mile warmdown
Quality Workout #2 Cruise Intervals
Give yourself 48 hours of recovery after your speed workout.
1-2 miles warmup with some striders
4 x 1 mile at T pace (roughly your 10k race pace) with 1 minute jogs between.
1-2 mile warmdown
Quality workout #3 Long Run
90-120 minutes of easy running — heart rate range for most is 120-150bpm.
Lower range of minutes is fine if you’re a 5k/10k specialist. 75-minutes plus for half-marathoners and marathoners.