Tuesday track workout: Because it’s a holiday, they almost certainly won’t have the lights on tomorrow night at the Woburn High Track so the suggestion is to head to the track for this weeks sharpening workout. So we won’t meet tomorrow night.
We will return the following Tuesday (and assume they’ll have the lights back on).
Tomorrow is a great day to hop into a Veteran’s Day 5k — which may be the ultimate form of speed endurance work.
Q1 Workout: Speed Work or 5k Race
Workout:
1.5-mile warmup jog
Striders
12 x 200-meters with 200-meter jogs at R pace
1-2 mile warmdown
Q2 Cruise Intervals
1-2-mile warmup jog
Striders
5-6 time 5-minutes at T pace with 2 minute jogs between
1-2 mile warmdown
Q3 Long run
25% or less of your weekly mileage. Optimal heart rate range for most is 120-140.