The following are training suggestions for the week of January 26.
You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). Send me an email for a link to either plan.
We are currently meeting at the Showcase Cinema Parking lot for the Winter Tuesday Night workouts at 5:45pm. I’ll be parked in the far west park of the parking lots.
Boston Marathon Training
Key Workout #1 (Tuesday Night X-out) Intervals: 2 E + 4 x 3 mins I (2 min jog rest) + 2 E
Key Workout #2 Steady Long: 15 miles E
GrandPrix Training
Key Workout #1
FARTLEK
2-mile warm-up
10 x 40 sec reps at R pace with 1-minute jogs
Warm-down
Key Workout #2
Cruise Intervals:
2-mile warmup
5–6 x 1 mile @ T pace (1 min rest).
Warmdown
Plus: A Weekend Long Run at an easy pace