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Important Note: The Tufts track is currently closed for infield renovations. We are currently searching for alternative track options. If you have a connection to someone who can authorize our use of a track, please reach out to any member of our executive board. Please contact Coach Joe O'Leary if you have any questions about track workouts. Pace chart is located here. This workout is one continuous run. No stops. Get in a good warmup of a few miles. The do a fartlek workout.
Each hard section is timed even multiple of 1 minute, starting at 1, going up to 4 then back town to 1. Each recovery between hard section is a 1 minute jog So just to be explicit, this is the entire workout. Also it helps if you chose a course with rolling terrain with at least a few hills.
On the road, I would do this by time. Everyone run 6 x hard with rests. For those of you who might have forgotten, INTERVAL intensity is the intensity you could hold in a race that lasts about 12 minutes on your perfect day.
So let that be a guide. Faster than 5k race pace but not that much. Hills You should aim for covering 2. There are 3 different Variations you can try:. Packard Variation : Gradual incline, short reps: You can do this many places although we typically use Packard Ave behind Tufts. If you try this, aim for roughly 2. Each rep should be anywhere from 0. On Packard it would be something like 2 sets of 1 x half-hill, 3 x full hill. Recovery from each rep is the easy jog down the hill. Take an additional 3 minute rest between sets. Eastern Ave Variation : This workout should be about 3 miles of climbing total.
Although we traditionally do this at Eastern Ave in Arlington, any climb of, say, half a mile or more will do. Aim for 3 miles total climbing, each a long, continuous rep. Fartlek Hills: This is a single continuous run.
No rests. It requires a route with many different hills of varying lengths and inclines. Or a loop that you can repeat. Aim to run easily on all flats and downs and work every single climb there is. There are no time goals, here, the point is to basically make yourself suffer on the climbs and keep moving. If these hills do not appeal to you, here are some other hills you might consider:. Arlington: Symmes Road from Summer St up to the top of the hill. The short rests allow you to do that much longer than you could with one big continuous run.
The pace you could hold in a race that lasts an hour. Even if your normal threshold mile takes longer or shorter than that, still make it be 6 minutes. It is not warmup jog pace. The idea is to alternate these paces for anywhere from miles or 5 to 6 kilometers, if you prefer metric. On the road, you will need to use your watch. Try to make the 5k pace sections last for 1 minute and the float sections for 40 seconds. Decide which variety you are aiming for and stick with it. The key is to choose the duration before you start and try to select the appropriate intensity.
If you end up going out too fast, well back off and finish as best you can. If you end Jogging on the Hill Thursday night going out too slowly, well learn for the next time. Below we list some of the more common SRR workouts we do that translate well to road running, for those of you who wish to avoid the track:.
Packard Ave Hills: Packard is a moderate incline right behind Tufts. We run up it from Powderhouse Boulevard It has two lengths we run:. The recovery from each rep is the easy jog down the hill. Typically, we allow a single, additional 3 minute rest at the bottom of the hill right in the middle of the set of hills. Eastern Ave hill reps are a mile long each. Run up Venner, take a left on Hilldale and an immediate right on Spring Street.
Follow Spring street all the way to the Water tower door at the top of the hill. Recovery is the long jog down the hill. We typically do 3 of these, 2 if you are running lightly these days, maybe 4 if you are feeling ambitious. This workout really tends to beat up your legs. The intensity is adjusted to whatever amount of time you are trying to run it. For example, threshold pace is comfortably hard for one mile but not for five.
And marathon Pace is comfortably hard for maybe 10 miles but not for You need to aim for how this workout feels. When you finish the minute block, returning to normal pace should not be difficult. You should not need to stop and rest or be reduced to a shuffle for a mile. So you absolutely should not feel too drained by this. If you do, feel drained by it, you went too hard and the next time back off a little.
This of this as one half of our normal MinuteMan Bike Path Workout, except that you run the intensity you can truly manage instead of trying to keep up with a group and running too hard…. You trained for a long hard run. So do one. Whatever pace you were aiming for in that spring Marathon, hold it for miles in the middle of a longer run.
If you have a Garmin, by all means watch every mile split if you feel like it. Alternately, you could use the MinuteMan Bike path which has granite mile markers every mile. Cart 0. Week of Jan 4 - 10 Ladder Fartlek This workout is one continuous run. Week of Jan 18 - 24 Hills You should aim for covering 2. There are 3 different Variations you can try: Packard Variation : Gradual incline, short reps: You can do this many places although we typically use Packard Ave behind Tufts. Standard SRR Track Workouts Below we list some of the more common SRR workouts we do that translate well to road running, for those of you who wish to avoid the track:.
You need to aim for how this workout feels When you finish the minute block, returning to normal pace should not be difficult.Jogging on the Hill Thursday night
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