FLRC and MITHACAL MILERS workouts for the week of November 2nd

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)

  • 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.

  • 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.

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

Long Distance Workouts (Half Marathon to Marathon)

  • 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.

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


Just a reminder for @mithacal-milers that speedwork with friends is the best way to relieve Election Day stress. Hope to see some of you today at 12:15 at the Arboretum!

Ran a half marathon time trial on the Skunk route this morning to see what kind of running shape I am in after over a year of not racing - PR by over 5 mins! Thanks again @adamengst for continuing to post workouts.


Wow, that’s a fabulous PR, @gplwoo—congratulations!

I’m really pleased to hear that our workouts helped get you to that level.