FLRC workouts for the week of January 25th, 2021

We’re heading into the depths of winter with some single-digit temperatures this week, which makes it all the more important that you ensure that your muscles are warm before attempting to increase speed. Even then, pick it up gradually, rather than sprinting at the start. And, frankly, I’d suggest avoiding your faster paces. As such, this week’s workouts are going back to a relaxed fartlek.

And, of course, if you enjoy cross-country skiing or snowshoeing, now’s the time to take advantage of the snow we have down. With both sports, it’s easy to do fartlek-style pickups, perhaps up a hill or along a straight stretch. One of the best places to ski or snowshoe near here is at Hammond Hill (I recommend parking on the right side of Star Stanton Road and walking up the less-maintained section until you find the trails off to the right). Our friends at the Cayuga Nordic Ski Club also list spots to ski in the area.

Middle Distance Workouts (5K to 15K)

  • Workout: For each repetition, look ahead of you to a telephone pole or mailbox or tree or just something you can fixate on that will take at least 30 seconds to get to. 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 the pickups don’t feel 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)

  • Workout: Follow fartlek instructions above, but for 45 minutes or until the pickups don’t feel fun anymore. Don’t go over 60 minutes.

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

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