We return to the Woburn HS track Tuesday night, meeting a 5:45.
Range of Workouts
We’ll kick off the spring track workouts with a range of workouts for your to choose from: Peaking for the Boston Marathon (or other spring marathon), general speed/stamina training for those racing an assortment of distances (in particular the Grand Prix series, and also an introductory track session designed for beginning runners or those just getting back into training.
Talk to the Coaches
Track night is also a good time to chat with either myself or Coach Tom about any training or racing goals you may have. I’m happy to put together a plan for you based on your goals, your experience, and how many days a week you have to train.
Beyond Race Goals
I think it’s important to mention that goals don’t have to be strictly race goals. Maybe your goal is to build up to a certain number of running miles per week and getting stronger along the way. Maybe it’s to lose weight. Or maybe it is a race goal, like finishing your first (fill in the blank: 5k, 10k, 1/2 marathon, marathon — you name it).
Coach Tom’s Mobility Workout
After your warmdown jog, be sure to check in with Coach Tom for a short-but-potent bodyweight strength and mobility workout — great stuff for prevening injury, improving running form through better posture and core strength, and overall power output.
Send me an email if you have any questions — tjmurphywriter@gmail.com.
Marathon Peaking Workout
2 mile warm-up
3 x 1-mile at T pace with 1-minute jog recoveries
Jog a lap
4 x 200 at R pace with 200-meter jogs
2 mile warmdown
Grand Prix Prep Workout
2-mile warmup plus striders
400-meter repeats at R pace with 400-meter jogs*
2-mile warmdown
*Number of repeats depends on your current conditioning level — this could be anything from 4-12. Alternatively, we might suggest 200-meter repeats if this is your first speed workout of the year.
TRACK INTRO WORKOUT
1-2 miles slow, easy warmup
4 x 100-meter “striders” — working up into a sprinting speed and jog/walk back recoveries
Main workout: 2 miles of the following: Run the straights at a light sprint, with good form — jog the curves
1-2 miles warmdown