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)
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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.
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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: 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.
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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