Tuesday Night Workout
Meet up at the west parking lot at the Woburn Cinema complex at 5:45pm.
What a difference a week makes when it comes to snow and ice. And daylight! Hopefully anyone who has been wanting to do some speed/stamina work with other Shammies will be up for joining the workout tonight.
Following are two recommended workouts (the first for spring marathoners, the second for runners who have their eye on the Grand Prix racing schedule and/or racing a variety of distances throughout the year).
But if these aren’t what you need right now, no worries — chat with Tom or I and we can build a workout suited to your current fitness and training goals. Even if it’s your first run of the year.
Spring Marathonors
2-mile warm-up
4-5 x 1200-meters at I pace with 3-minute jog recoveries. Alternatively you can do this with a Fartlek structure and do 4-5 hard 4-minute runs with 3-minute jogs between.
2-mile warmdown
Grand Prix-Focused Runners
2-mile easy warmup
10 x 1-minute at R pace (fast!) with 2-minute jog recoveries
2-mile warmdown
If you’d like a copy of the full training plan, send me an email at tjmurphywriter@gmail.com.