Nothing but crickets after last week’s workout, so I’ll try this one more time and see if people are actually doing the workouts. Here are the workouts for this week. Please reply with comments about how your runs went, if the workouts felt too easy or too hard, and anything else. I’ll need feedback to adjust these appropriately to the people who are doing them. These are pace-based workouts, so they should be appropriate for anyone—you just have to slot in the pace that’s appropriate for your fitness level. Questions welcome!
If you’re not yet running 20-25 miles per week, or want to read the introduction to this workout series, see last week’s post. Remember, the Jack Daniels pace calculator and options for warmup and cooldown are at the bottom of this post.
Middle Distance Workouts (5K to 15K)
It’s important to have a recovery day or two after each workout, so I’d suggest trying for Tuesday for Workout 1, Thursday or Friday for Workout 2, and Sunday for the long run. Whatever works for you is fine, though.
Workout 1: Ladder of either 1-2-3-3-2-1 minutes (lower weekly mileage runners) or 1-2-3-4-3-2-1 minutes (higher weekly mileage runners), all at I pace, with a 1-minute jog after each repetition. If you’re unfamiliar with a ladder, the idea is that you run 1 minute at I pace, then jog 1 minute, then run 2 minutes at I pace, then jog 1 minute, and so on, up the ladder and then back down. Remember, you can think of I-pace as 5K race pace.
Workout 2: 2 by 2 mile at T pace with a 3-minute jogging rest in between. Remember, T pace is similar to a 5-mile or 10K race pace.
Long Run: 20-25% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
For the marathon, I think one workout a week is sufficient, but the long run is even more important, so it’s best to do the workout on Tuesday or Wednesday such that you’re fresh for a good long run on the weekend.
Workout 1: Ladder of 4-5-6-5-4 at M pace with 3-minute jogging rests. M pace is the pace you can race in a marathon (not the pace you want to run, but the pace you can actually do now).
Long Run: 25% of your weekly mileage at E pace