FLRC workouts for the week of December 21st

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)

  • 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.

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

Long Distance Workouts (Half Marathon to Marathon)

  • 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.

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

Resources