The South Hill Rec Way course of the FLRC Challenge would be a great place for these workouts. The warm weather should make the faster efforts vastly more fun than they have been in the cold and slush.
Middle Distance Workouts (5K to 15K)
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Workout: 3-5 sets of this combination: Start with 3 minutes at T pace (roughly 10K race pace), then go right into 1 minute of I pace (roughly 5K race pace). Jog for 3 minutes, and then repeat.
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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: 4-6 sets of the following: 4 minutes at M pace, followed immediately by 3 minutes at T pace. Jog for 3 minutes, then repeat. Choose a number of sets based on your weekly mileage and how you’re feeling after four.
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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