This week we have another solid workout that will be appropriate for whatever goal race distance you have between the mile and the half marathon. The workout is really simple, but it will get hard after a couple of sets:
- 800m at I pace with 400m recovery. Don’t go too slow on the recovery or you’ll be there all night.
How many sets? Either 8% of your weekly mileage or 4 miles of speed total, whichever is lower. So if you’re at 25 miles per week, do 4 sets, or 2 miles of speed. Those training for the half marathon should be doing at least 6 sets.
One thing I want to note, even though it’s less likely to happen without R-pace 200m reps at the end. If you feel like your form is falling apart and you’re struggling to hit your paces, that’s a good sign that you should cut the workout short. Continuing in that mode is likely to result in injury, and even elite runners bail on workouts that have gone bad.
Any questions, feel free to ask, and see you tonight!
cheers… -Adam
Resources
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels VDOT Running Calculator
- More info: MITHACAL MILERS details and FLRC Training Programs waiver (sign once for 2020)