After three weeks of increasingly hard workouts, we’re going to pull back a little again this week. We’re going to go back to some traditional Swedish fartlek, which doesn’t require paying attention to your watch or pace—do whatever you want to make it fun!
Middle Distance Workouts (5K to 15K)
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Workout 1: For each repetition, look ahead of you to a telephone pole or mailbox or tree or just something you can fixate on that will take at least 30 seconds to get to. Then pick up the pace and run hard to that spot—no specific pace but it should feel fast enough that it’s exhilarating. The goal is to enjoy running fast for an easily doable distance. Then come back to a steady-state pace—slower than M pace, but not just jogging. Run that pace for 30–60 seconds, or until your breathing has stabilized and you feel ready for the next pickup. Repeat for 30 minutes, or until the pickups don’t feel fun anymore. Don’t go over 45 minutes.
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Workout 2: 2 miles, 1 mile, 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 your final recovery jog, do 6 by 30-second strides (30 seconds at R pace, followed by 30 seconds of jogging).
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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: Look up at the fartlek description above and follow the same instructions, but for 45 minutes.
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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