FLRC and MITHACAL MILERS workouts for the week of November 23rd

First, are you signed up for the Virtual Turkey Trot? Loaves & Fishes needs our help this year!

Second, your runs can do double duty this week, if you carry your phone while running and stay observant. Give @heathercobb3’s Happy Holidays Scavenger Hunt a try! Check out the first week’s items to find. I love the pictures already posted.

On to the workouts!

Middle Distance Workouts (5K to 15K)

  • MITHACAL MILERS: We’re once again going to do loops in the Arboretum, but on a different loop and as a progression run. We’ll use the roughly .3 mile loop close to Forest Home, and the goal is to do 6 reps, where each one gets faster than the one before. This may seem easy, but if you go out too fast in the early reps, you’re going to hate the later ones. Jog the same loop in the other direction for recovery after each fast loop. 12:15 PM in the Arboretum.

  • Workout 2: We’re going for a ladder, with some longer reps: 1-3-5-5-3-1 (minutes), all at T pace, with 2 minutes of E pace rest in between each rep. Try not to start too fast so the two 5-minute reps are at the right pace.

  • Long Run: 25-30% of your weekly mileage at E pace

Long Distance Workouts (Half Marathon to Marathon)

  • Workout 1: For marathoners, the ladder rungs are 5-10-15-10-5 (minutes), all at M pace. 5 minutes E pace rests after each rep. Don’t forget the minimum of 10 minutes at E pace for a warmup and cooldown.

  • Long Run: 25-30% of your weekly mileage at E pace