FLRC workouts for the week of December 28th

Almost forgot about the workout for this week amidst all the holiday relaxing. Hope you’re all having a safe and enjoyable break!

Let’s kick 2020 to the curb with some hard workouts that show how tough we’ve gotten. With either one, you’ll get to burn out the pipes one last time for the year.

Middle Distance Workouts (5K to 15K)

  • Workout: It’s all about the 20s. After your warmup, if you can set your watch to a 20-second repeat timer, do so. If not, just start at an even minute, run 20 seconds hard at R pace, followed by 20 seconds of jogging, then another 20 seconds hard, and so on. Do 20 sets of on/off. Seems like a lot, but it should be less than 7 minutes of hard running with equal rest. If you feel like you’re losing good form as you get tired, pull back on the pace enough to maintain form.

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

Long Distance Workouts (Half Marathon to Marathon)

  • Workout: It’s all about the 20s for marathoners too. 20 minutes at M pace, 20 minutes at T pace, then 20 minutes more of M pace. 3 minutes of E-pace rest between each change of pace. Don’t forget the minimum of 10 minutes at E pace for a warmup and cooldown.

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