Happy New Year, runners! I wish we had Barton Hall’s indoor track for workouts this winter, but we’ll just have to enjoy the brisk outdoor conditions.
One note: Even though they don’t change, I leave the long runs in each week because they’re absolutely essential to your conditioning. If you have to choose between a workout and a long run for scheduling reasons, go for the long run.
Middle Distance Workouts (5K to 15K)
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Workout: After last week’s speed, we’re going to focus this week’s effort on a tempo run. Try to finish your warmup somewhere where you can get a good 3 miles of T-pace running in while staying fairly flat. Hills are for another day; the goal of this workout is to settle into a consistent rhythm and hold it for a full 3 miles.
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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: Sticking with the concept of consistent pacing for this week, marathoners can aim for 45 minutes at M pace, again on a relatively flat course. Stay focused on your form and try to keep the pace the same throughout.
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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