The weather is conspiring to keep us on the roads this week, with no snow and probably not enough warmth to melt the icy ruts that are crudding up many of our trails.
I realize it’s hard to focus on races at this point, so if you have any particular training goals or directions you’d like me to take these workouts, let me know!
Middle Distance Workouts (5K to 15K)
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Workout: We haven’t done a ladder workout in a while, but it can be a nice way of jazzing up a dreary day. The ladder is 1-2-3-4-4-3-2-1 minutes, all at T pace, with 2 minutes of E pace rest in between each rep. If your weekly mileage is on the higher side, add in a 5-minute rep in the middle. Don’t go out too fast, since the goal is to be able to hit your T pace on the longer reps.
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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: A marathoner’s ladder is a little longer. 2-4-6-8-6-4-2 minutes, again at T pace with 2 minutes of E pace rest in between each rep. Don’t forget the minimum of 10 minutes of 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