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
This is GREAT!!! Thank You