The MITHACAL MILERS are back! (That was quick.) We’re moving the workouts to Tuesdays at 12:15 PM at the Arboretum and will continue with the same sort of workouts we’ve been running all fall.
If you haven’t yet joined us, please note that registration is required.
Middle Distance Workouts (5K to 15K)
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MITHACAL MILERS: For those among the @mithacal-milers who can make it, we’re going to run that 400m loop at the top of the Arboretum again, but not as a relay. This time, we’ll be doing hard/easy loops where you do one hard (T pace), then do one easy (E pace). Since we’ll all be on the same short loop, there will be lots of passing back and forth, so we’ll work to maintain distance whenever passing.
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Workout 2: 3-5 repetitions of 1 mile at T pace, with a 3-minute jog in between. Pick your number of reps by your weekly mileage.
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Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
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Workout 1: 3 sets of 10 minutes at M pace, followed immediately by 5 minutes at T pace, then 5 minutes at E pace to recover. Finish with 6 by 30-second strides.
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Long Run: 25-30% of your weekly mileage at E pace
Resources
- Introduction: Background and advice, particularly for those not running 20-25 miles per week
- COVID-19 Advice: Be considerate and stay healthy with our recommendations.
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then at least 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels VDOT Running Calculator