Tuesday Speedwork (8.26.25)

Hi! Hi!
Hi!

Welcome to a new week! I hope you had a nice weekend-
Congratulations to those of you who raced in Oswego on Saturday.

We will meet at the playground entrance of the
Parkway tomorrow, ready to get started at 5:45pm. Hopefully
we continue to have “cooler” weather for our workout! Tomorrow’s workout is a
continuation of longer segments at varying tougher intervals with breaks of
easier efforts. This workout is designed to help you settle into those more
difficult efforts for longer periods of time. This is another great workout for
building endurance at these efforts, but it’s especially good for those
training for races as it gives you the feel of running for longer amounts of
time at more uncomfortable efforts.

You can find tomorrow’s workout and effort guide below along with
2 screenshots attached of how I programmed the workout in my Garmin watch.

Tuesday Speedwork
(8.26.25):

Warmup w/dynamics

1 min moderate

4 times:

3 min moderately hard/90 sec
easy

4 min tempo/1 min easy

3 min recovery (2 min walk/1 min moderate)

3 times:

2 min hard/2 min easy

Cooldown

About the Workout:

Ø 
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, if you need to,
please plan to only walk the first 20-30 seconds; long enough to catch
your breath, adjust your posture, and take a sip of your water.

Ø 
There is a 3 minute recovery between sets of
intervals! Plan to walk the first two minutes and easy jog the last minute,
getting you ready for the next set of intervals. Use this time to stretch,
check your posture and breathing, and sip your water… you can cuss at me a
little, too.

Ø 
We will regroup to the back of the group on
the easy intervals and recovery.

Ø 
Remember that these efforts are relevant to you,
and you alone- and as I may have previously mentioned a time or two,
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
(8/30): Meet at the playground entrance of OLP
at 8am, planning for the following mileage:

Low-end
Base Building/Maintenance: 3 miles

High-end
Base Building/Maintenance: 5-6 miles

Sackets
Harbor Half: 6 miles

MCM: 20
miles

Tuesday (9/2):
Meet at the playground entrance of
OLP, ready to get started at 5:45pm. Those racing Sackets will have a taper
workout while everyone else will run a speed workout.

Even though the temperatures appear to be a bit cooler this week, you
should still plan to hydrate today and tomorrow, ahead of our workout- and of
course you need to feed your body enough nutrients to sustain your energy
levels tomorrow.

Have a great afternoon and I cannot wait to see you all tomorrow
evening!

Coach Kristen