The forecast says we have yet another week of big snow coming, so be careful out there. I’m going to stick with a fartlek workout recommendation, and I’ll note that this could also be a great time to take a week or two easy. It’s a good idea to take some time off several times per year, so why not match it up with when the conditions aren’t ideal?
Or just make the most of the snow and plan some skiing or snowshoeing!
And yes, the FLRC Challenge will be starting very soon!
Middle Distance Workouts (5K to 15K)
- Workout: For each repetition, look ahead to a telephone pole or mailbox or something you can fixate on that will take at least 30 seconds to reach. Then gradually pick up the pace and run to that spot—no specific pace but it should feel fast enough that you’re working. 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 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 it’s not 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)
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Workout: Follow fartlek instructions above, but for 45 minutes or until the pickups don’t feel fun anymore. Don’t go over 60 minutes.
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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