SPICE THINGS UP WITH THESE 4 WORKOUTS. FIRST, IT IS IMPORTANT TO CALCULATE CUSTOM PACES & MILEAGE FOR YOU.

CALCULATE YOUR PACES:

 Please use your mostrecent 5k-10k PRs for the input into this calculator:

PACE CALCULATOR

Note: If you don’t have a 5k-10k PR, you can do a 1-3 mile “time trial” to test your current fitness level.  A “Time Trial” is essentially “racing against yourself”. This is a strenuous activity, and you should take 1-2 days of easy running to recover from your time trial before proceeding with these workouts.

HOW FAR SHOULD YOU RUN?

1- Take your weekly mileage

(EX. 35 MILES PER WEEK)

2- Divide by how many days a week do you usually run

(EX. 35 MILER PER WEEK/ 5 DAYS PER WEEK= 7)

 2- Multiple that number by .95

( 7X.95= 6.5 MILES)

All the workouts will have a “warm up” and “cool down” component at an easy pace.

The warm up and cool down should consist of 25-40% of the total run. 

Example: 6.5 mile workout ( 1.5 to 2.5 mi warm up/cool down)

1- Intervals & hills mix

Warm Up Easy 

2-3 min @ 5k pace

2-3 min easy recovery jog or walk

2-3 min @ 5k pace

2-3 min easy recovery jog or walk

30-45 sec uphill fast

2-3 min easy recovery jog or walk

2-3 min @ 5k pace

2-3 min easy recovery jog or walk

2-3 min @ 5k pace

2-3 min easy recovery jog or walk

30-45 sec uphill fast

2-3 min easy recovery jog or walk

2-3 min @ 5k pace

2-3 min easy recovery jog or walk

30-45 sec uphill fast

2-3 min easy recovery jog or walk

Cool down Easy 

How to customize it: add or subtract “2-3 min @ 5k pace & 30-45 sec uphill fast” following the above pattern to hit the mileage you need

2- Short LT Tempo

Warm Up Easy 

10-15 min @10-5 sec slower than 10k pace

3-4 min easy recovery jog or walk

10-15 min @ 10-5 sec slower than 10k pace

Cool down Easy 

How to customize it: add or subtract “10-15 min tempo intervals” following the above pattern to hit the mileage you need

3- Pyramid

Warm Up Easy 

1.5 mile @ 15k pace

2-3 min easy recovery jog or walk

1 mile @ 10k pace

2-3 min easy recovery jog or walk

.5 mile @ 5 sec slower than 5k pace

2-3 min easy recovery jog or walk

.25 mile @ 5k pace

2-3 min easy recovery jog or walk

.12 mile @ FASTER THAN 5K

2-3 min easy recovery jog or walk

.12 mile @ FASTER THAN 5K

Cool down Easy 

How to customize it: add or subtract “cut out intervals or add extra” following the above pattern to hit the mileage you need

4- AT Tempo

Warm Up Easy 

20-35 min @ Half Marathon pace or 5 sec slower than 

Cool down Easy 

How to customize it: add a longer warm up and/or cool down