We’re getting into warmer weather, finally! Make sure you’re drinking to quench your thirst—it can be easy to forget about hydration when it has been cool and suddenly gets warm. (At the same time, don’t overdo the water—too much is dangerous!)
Middle Distance Workouts (5K to 15K)
This will be a tough week, and next week we’ll pull back a bit.
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Workout 1: Ladder of 1-2-3-4-4-3-2-1 minutes, all at I pace, with a 1-minute jog after each repetition. If you’re on the lower end of the weekly mileage, drop a 4-minute rep in the middle. Don’t run these too fast—this is I pace, not R pace.
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Workout 2: 2 by 2 miles at T pace with 5 minutes of E pace recovery after each 2-mile rep. I’m specifying E pace for recovery because it can be tempting to jog super slowly between the sets, and the goal here is to maintain a normal running motion. When you’re done and rested, 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)
As with the middle distance workouts, this one is going to be tough, but next week will be on the easier side to give your body a break.
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Workout 1: After your 10-minute warmup, run 30 minutes at M pace, then 5 minutes of E pace, and then another 30 minutes of M pace, followed by another 10 minutes of E pace for your cooldown.
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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