Tuesday Speedwork (7.29.25)
Hey, hey,
it’s Monday!
Hope your week is off to a great start! It looks like we’re in for
another warm one, so please make sure you are hydrating.
We are going to meet at the playground entrance of the Parkway, ready to get started at 5:45pm. It looks like the real feel temperature will be
in the low-90s at the beginning of our workout. Plan to run the whole workout
but know that we may modify- I’ll make that call ahead of the workout. In the event we need to cancel, I will notify you by 4:00
via email and by posting in our Facebook group.
This week, we will be doing a fun ladder workout where we will run
multiple sets of efforts for varied amounts of time…. So much fun! Keep in mind that this is an effort-based workout…
meaning you are running on feel not pace. You may feel different
from run to run, based on many factors including weather/temperature, hydration
(or lack of), nutrition/fueling, or clothing- just to name a few.
You can find the workout and effort guide below along with 3
screenshots of how I programmed the workout into my Garmin.
EVERYONE SHOULD CARRY WATER/HYDRATION DURING THE
WORKOUT!
Tuesday Speed Workout (7.29.25):
Warmup (w/dynamics)
4 times:
1 min hard /2 min easy
3 times:
45 sec harder/1 min easy
2 times:
2 min moderately hard/2 min easy
3 times:
45 sec harder/1 min easy
4 times:
1 min hard/2 min easy
Cooldown
About
the Workout:
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Although the easy efforts are scheduled as recoveries
in my watch, they are meant to be run at an easy,
conversational pace. While you should not be walking these segments, do so if
you need- but please try to only walk the first 20-30 seconds; long enough to catch
your breath, adjust your posture, and take a sip of your water.
v
There are no additional recoveries between
segments… run your easy intervals, easy!
v
We will regroup to the back of the group on
the easy intervals.
v
Remember that these
efforts are relevant to you, and you alone– and as I previously
mentioned, many factors impact how they feel from run to run… and that is okay!
EFFORT GUIDE:
Easy
Effort: should be conversational in that you should be able to hold a
conversation or sing a song without feeling too out of breath. 80% of your runs
should be run at this effort.
Moderate
Effort: ~ 1 minute per mile faster than easy pace
A little more challenging, but you can
still converse- in a few sentences.
Tempo
Effort: ~ 1.5 minutes per mile faster than easy pace
A little more challenging than
moderate, but you can still converse- in a few sentences.
Moderately
Hard Effort: ~ 2 minutes per mile faster than easy pace
More challenging with labored
breathing. This effort is sustainable for 30-60 minutes. You should only be
able to speak a sentence or two.
Hard
Effort: ~ 2.5 – 3 minutes per mile faster than easy pace
Quickly uncomfortable, and you
shouldn't be able to say more than a few words.
Harder
Effort is uncomfortable, your breathing should be quite labored, and you
shouldn't be able to say more than a word (if any).
LOOKING AHEAD:
Saturday Long Run (8/2):
Meet
at the playground entrance of the Parkway at 8am for our
training runs. Plan for the following mileage:
Base Building/Maintenance: 3ish
miles
Sackets
Half: 12 miles
MCM: 17 miles
*I can provide a bailout option within the route for those of you
looking for 5-6 miles
Tuesday (8/5): Meet at
the Playground entrance of OLP, ready to get started at 5:45pm.
Please note that we will not officially meet on the
following Saturdays:
August
9th:
Cindy,
Shannon, and I will be participating in Mammoth March!
August
16th: Valley Nature Run: in case anyone wants to
join me for an easy 4.4 miles (this race is also part of the Syrathon Series)
you can register here: https://runsignup.com/Race/NY/Syracuse/ValleyNatureRunWalk 😊
August
23rd: My daughter’s wedding!
I will remind you of your scheduled mileage ahead of time and am
happy to provide routes for anyone who would like one, on all three dates.
Please, please, please stay on top of your hydration and nutrition
intake today and tomorrow!
Have a great afternoon, and I will see you tomorrow at 5:45!
Coach Kristen
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