FLRC workouts for the week of December 14th

With the continued rise in infections in the area coinciding with snow in the Arboretum making the footing potentially dodgy, I’ve decided to put the MITHACAL MILERS workouts on hold until such time as the stars align again. For anyone who’s looking for a workout companion, feel free to post in this thread for when and where you intend to do the workout.

We’ve had a few weeks of specific workouts, so it’s time to pull back a little and just enjoy the speed with some fartleks.

Middle Distance Workouts (5K to 15K)

  • Workout: 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.

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

Long Distance Workouts (Half Marathon to Marathon)

  • Workout: Follow fartlek instructions above, but for 45 minutes or until the pickups don’t feel fun anymore. Don’t go over 60 minutes.

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

Resources