Shamrock Training for the Week

Happy last week of April to everyone.

Tom and I are always aware that we have a lot of different reasons for running and are pursuing a variety of goals. With that in mind we’ll be offering a selection of track workouts for Tuesday night at the Woburn High School track (5:45-pm meet-up).

If you’re a marathoner and training with a specific event in mind, let us know and we can help you dial in the right workout for the phase of training you’re in.

Also: Looking to schedule a 1-mile time trial in June. This is a fun way to mark your fitness.

Grand Prix-Focused Runners

(Kick In for Kids 5k this weekend)

1-2-mile warmup

6-8 striders

4-5 x 800 at I-pace with one-lap jogs between each rep.

—OR—

Cruise Intervals

4 x 1200 meters at T-pace with 1-minute rests between each

1 to 2-mile warm down

Tom’s Strength/Mobility workout

Health and Variety-Focused Runners

Some rough guidelines for pace but you can use “perceived effort” as well — running as hard as you and your body feel is right.

By the way– this is a good workout to do if you’re up for the June 1-mile time trial. It will unleash some speed.

1-2 mile easy jog warmup

6-8 striders

400m (at 1-mile pace) / 200m recovery jog

800m (at 5k pace) / 400m recovery jog

1200m (at 10k pace) / 400m recovery jog

800m (at 5k pace) / 400m recovery jog

400m (at 1-mile pace) / 200m recovery jog

Warmdown jog 1-2 miles

Tom’s Strength/Mobility workout

Beginning Runners or if you’re getting back into running:

1-mile easy warmup

Light for drills

2-3 miles of the following:

Run the straights fast and jog/walk the curves

1-mile easy jog/walk warm down

Tom’s Strength/Mobility workout