All the snow is making it a little harder to find clear places to run (but a lot easier to ski and snowshoe!) so for this week, we’re going to keep things simple.
Middle Distance Workouts (5K to 15K)
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Workout: Just a basic tempo workout to get your blood moving in the cold weather. 12 minutes at T pace, finishing with 1 minute at I pace to simulate a kick. Make sure to get your 10 minutes warmup and cooldown in as well.
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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: Long distance folks get the same workout—12 minutes at T pace with a 1-minute I-pace pickup at the end—but then get to jog for 3 minutes and do it again. And again, if you’re feeling up to a third set.
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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