TrackWorkouts

Tonight we’ll head to the woods, but we’ll be leaving from Jerry Jingle park (The parking lot next to Grimsby’s)

1 Lynn Fells Pkwy, Stoneham, MA 02180

Where we’ll run slowley together up to the MWRA reservoir and do loops of it.

3-6 reservoir Loops at Tempo pace (a little faster than 1/2 marathon pace).  90 second walk jog in between.

If you’re unfamiliar with Tempo pace think comfortably uncomfortable.  Faster than easy, not so hard you’re grabbing your knees after a loop.

It is just slightly less than a mile around the pond, bring a water bottle you can run with up to the reservoir

Since most of us are doing the 26 x 1 mile relay Saturday, we want to do some sharpening, but not fatigue ourselves too much.

8 x 200 @ mile pace 200 rest

Use these to dial in your projected mile pace for Saturday.  Everyone is capable of running 200’s much faster than mile pace, that is not the purpose of these.

We’ll do an extra long extra easy cool down to add some miles to what would be a short day.  Say 30 min or so.

Mile time trial.

Then 4 X 200.

If you’re new to this please see one of my old posts on the subject.

Mile Racers

With the 26 x 1 coming up we’ll spend some time at mile pace.

3 X 400 @ Mile

3 X 300 @ Mile

6 X 200 @ Mile

Recovery is equal to the length of the interval or full recovery, you want to be recovered enough to do the next one with complete competence.  This is primarily targeting neuromuscular so you want your form good and tight and if you’re too fatigued between you won’t get the full benifit.

Everyone is capable of running this whole workout faster than mile pace, try not to.  Try to hit your splits right on target.  It is particularly hard to do in the 200s, but do your best.