It’s looking like another hot week, so try to do these workouts when it’s more comfortable out, and be sure to hydrate well after.
FLRC’s Bodyweight for Runners class has had its first two sessions (and wow, was I sore after the first one—a good hint that those muscles weren’t getting the exercise they needed), but there are still a couple of slots open if you’re just learning about it now. See details at:
Middle Distance Workouts (5K to 15K)
-
Workout 1: This one is simple but tough. Run 1 minute at I pace, followed by 1 minute at E pace (which is faster than a standard recovery jog). Repeat up to 20 times. I say “up to” because if you start to fall apart due to the heat, or because you don’t have sufficient weekly mileage, it’s more important to bail on the workout and survive to run the second workout of the week.
-
Workout 2: 2 miles, 2 miles, and 1/2 mile, all at T pace, with a 3-minute jogging rest after each repetition. When you’re done with the T-pace work and rested, do 6 by 30-second strides (30 seconds at R pace, followed by 30 seconds of jogging).
-
Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
-
Workout 1: 6-8 reps of 1 mile at T pace effort with 1-minute rests after each one. It will be hard to hit paces on this as the terrain varies, so don’t worry if you slow down going up hills. Try not to start too fast! The range is there so you can see how you feel after six reps and if the remaining two are helpful or not. Again, don’t stress if the heat messes up this workout a bit.
-
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