Category: Quality (Key) Workouts

We are continuing in Phase 3 of the training season approximately 12 weeks from the October 15 Time Trial — the peaking date our general program is working toward. Phase 3 and phase 4 are both excellent phases to race in. Supplanting either your I workout or T workout with a race is a great way to keep things fresh […]

We are now moving into Phase 3 of the training season and we are approximately 13 weeks from the October 15 Time Trial — the date this general program is working toward. October 15 aside, Phase 3 and Phase 4 (the final two phases of the training year) are race phases. I imagine many of you will be thinking more […]

Suggested Key/Quality Workouts for June 30 to July 6 Suggested pattern if you’re racing the Feeney 5K on Thursday: Sunday: Easy Long Run. Feel free to build 6-8 striders into the middle of the run. Monday: Easy recovery run. If you want to work either a repetition workout or threshold workout into the week, this would be the day. My […]

Just two weeks left of Phase 2 Training, as we continue to build speed, efficiency and anaerobic power with a Repetition Workout and foundational endurance with a Threshold Workout — in addition to your easy running, a long run, and any cross-training you opt for on your recovery days. To dial in your E, R and T paces for the […]

Note: If you missed the May Time Trial no worries — just let the coaches know and we can guide you through a 1- or 2-mile time trial during the track workout. We’re continuing with our Phase 2 work, getting you prepared for the magic of Phase 3 work where we will be really digging into intervals designed to elevate […]

Training Schedule for the Week of June 1 to June 8, 2024