I’m hearing from more and more people who are doing these workouts each week, and it’s great to hear that they’re providing some useful structure in a time when it’s tough for everyone to train. Keep those questions and comments coming!
Middle Distance Workouts (5K to 15K)
We have some harder workouts this week, and next week we’ll pull back a little (he says out loud so he remembers to do that next week).
-
Workout 1: 5-10 sets of 2 minutes at I pace, followed by 1-minute jogging recoveries. The range of reps here is pretty wide, depending on your mileage, fitness level, and how you’re feeling. I expect this simple-sounding workout will turn out to be pretty difficult, since there’s so little rest, so monitor your body toward the end, and make sure you don’t overdo it. There’s no shame in cutting a workout short to stay healthy to run another day.
-
Workout 2: 4-5 by 1 mile at M pace (marathon race pace, or a bit slower than T pace), with a 3-minute jogging rest after each repetition. When you’re done with the M-pace work and rested, do 6 by 30-second strides (30 seconds at R pace, followed by 30 seconds of jogging). Focus on maintaining good running form while doing the strides.
-
Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
Make sure you’re fresh for your long run, whenever that is in the week!
-
Workout 1: 20 minutes steady at M pace effort, 3 minutes jogging, 10 minutes at T pace effort, 3 minutes jogging, 5 minutes at I pace effort, 3 minutes jogging, and finally 2 minutes at R pace effort before you go into an easy cooldown. I’m specifying effort intentionally here, since as you tire out, you may not be able to hit your exact paces (especially if the terrain or wind works against you), and what’s important is that the effort be appropriate. The goal of this workout is to increase effort throughout the workout, culminating in a kick to the finish. The 3-minute recoveries can be lengthened if you don’t feel recovered enough to start the next rep after 3 minutes.
-
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