May the 4th be with you in this week’s workouts! Feel the pace, Luke.
Middle Distance Workouts (5K to 15K)
We have some completely different workouts this week, so read carefully and check your paces with the calculator before heading out.
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Workout 1: 4-8 sets of 2 minutes at I pace, followed by—wait for it—1 minute steady state for recovery. So far, all our recoveries have been easy recoveries, so what’s a steady state? It’s more like M pace, or just something that’s harder than E such that your heart rate comes back down a bit, but not as far as it would. When you finish a 2-minute rep, just pull back on the pace a little, but maintain form and concentration. You can almost think of the steady state as your base pace, with the 2-minute reps as surges. Keep it relaxed at first—this workout will bonk you otherwise.
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Workout 2: Progression run, starting with (after the warmup) 10 minutes at M pace, followed by 5 minutes at T pace, followed by 2 minutes at I pace, with a 3-minute jogging rest after each repetition. When you’re done with the I pace work and are rested, do 6 by 30-second strides (30 seconds at R pace, followed by 30 seconds of jogging). Don’t start too fast—the heart of the workout is that 5 minutes of T pace while staying strong enough to hold your form in the I pace and strides.
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Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
It’s hill week, baby! You can think of hills as speedwork without as much pounding.
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Workout 1: Where you run this is up to you, but look for a long uphill that takes you at least 5 minutes to reach the top (probably at least 800m). It shouldn’t be super steep because you’re going to need to run down it as well, and steep downhill running requires practice when you’re fresh. Do as many reps as necessary to hit 40 minutes of uphill running. You’re aiming for M pace effort, which will obviously be a lot slower than M pace on the flat. Start out at what feels like your long run pace and then gradually pick up the pace until it’s uncomfortable but doable until you hit the top. If you can’t think of a good place to run this (and it could be trail or road), ask over in the Where to Run forum. Let us know where you do your hills, and how well you liked the course!
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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