Boston Orienteering – Tuesday Intervals

Meeting time: 6:15pm leave for warm-up

The following training plan is adapted from Jack Daniels’ Running Formula.

Interval types

	Type	Training objective	Intensity in % of max HR	Running time	Recovery time
T	Threshold running	Improve ability to clear blood lactate	88-92 (advanced) >80 with less training	4-12 min repeats	1/5th of the interval time
I	Intervals	Maximize aerobic power	92-100	max. 5 min repeats	Interval time or less
R	Repetition	Improve anaerobic power, speed and economy	/	max. 2 min repeats	Full recovery, about 3x interval time

Interval pace (just for guidance – listen to your heart!)

	3000m time	9:30	10:00	10:30	11:00	11:30	12:00	12:30	13:00	13:30	14:00
per kilometer	I	3:15	3:25	3:34	3:44	3:55	4:03	4:12	4:21	4:31	4:42
	T	3:34	3:43	3:53	4:04	4:15	4:24	4:33	4:43	4:54	5:06
per mile	I	5:13	5:29	5:45	6:00	6:19	6:31	6:45	7:00	7:16	7:34
	T	5:45	5:58	6:15	6:32	6:50	7:04	7:19	7:36	7:55	8:12

Interval Plan 2024

Date	Where	Type	What	Experienced	Beginner/intermediate
04/02	Memorial Drive (Crimson Sailing)	I	Intervals Recovery	4‘ – 2x2‘ – 4x1‘ – 8x30“ 4‘ – 2x2‘ – 4x1‘ – 8x30“	4‘ – 2x2‘ – 1x1‘ – 4x30“ 4‘ – 2x2‘ – 1x1‘ – 4x30“
04/09	Charles Esplanade (Fiedler Dock)	I	Intervals Recovery	10x75” back to start	6x75” back to start
04/16	Fresh Pond	R	Intervals Recovery	3-4x[15” – 30” – 45” – 60”] 3-4x[45” – 90” – 135” – 180”]	2-3x[15” – 30” – 45” – 60”] 2-3x[45” – 90” – 135” – 180”]
04/23	Charlestown Training field	I, ↗	Intervals Recovery	8-10x[200m] back to start	6x[200m] back to start
04/30	Charlestown High School track	3k	Run	3k time assessment	3k time assessment