Last week was a slightly down week in terms of intensity, so I hope everyone is feeling good for this week’s workouts. Given the predicted temperatures this week, I recommend running in the morning or evening unless you’re actively doing heat training (and even then, be careful with running too hard in the heat of the day).
Middle Distance Workouts (5K to 15K)
These are going to be tough but fun!
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Workout 1: This is a 200-200-800 track workout at its heart, but since most people are on roads, go for 30-60 seconds at R pace, followed by 2 minutes jogging, then 30-60 seconds at R pace, followed by 4 minutes of jogging, followed by 2:30-4:00 at R pace, followed by 4 minutes of jogging. The ranges are for you to pick your estimated 200m and 800m times. For instance, an 8-minute miler would run 60 seconds for the 200m reps and 4:00 for the 800m reps; a 5-minute miler would be more like 35 seconds for the 200m reps and 2:45 for the 800m reps. Try for 3-4 sets of that 200-200-800 combination but if you feel your form falling apart toward then, cut it short.
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Workout 2: This is simple but will likely be tough: 30 minutes at T pace. Jog for 5 minutes and then do 6 by 30-second strides (30 seconds at R pace, followed by 30 seconds of jogging).
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Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
This workout will require some concentration, and it’s best done while it’s cool.
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Workout 1: 6-8 reps of 1 mile at T pace effort with 1-minute rests after each one. It will be hard to hit paces on this as the terrain varies, so don’t worry if you slow down going up hills. And try not to start too fast! The range is there so you can see how you feel after six reps and if the remaining two are helpful or not.
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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