⚡️FOUR SPEED WORKOUTS TO TRY⚡️

💥Speedwork is important for developing good running form, improving your running economy (the amount of oxygen consumed at a certain pace), and helps other race paces, such as marathon or half marathon pace, feel easier 💪

💥Speedwork should be done 1x/week MAX and less during marathon training❗️

💥The RECOVERY time between intervals is just as important as the workout itself.☝️The amount of recovery time between intervals determines the purpose of the workout. Shorter rest periods = more aerobic work, longer rest periods = more anaerobic work. Shorter, active recovery jogs (versus longer recovery jogs or standing rests) are more common for long distance training since we aren’t trying to run our maximum possible speed during intervals

💥You can also do “floats” around marathon pace as the recovery between intervals to keep that intensity up 🔥

❗️ALWAYS warm up and cool down before and after speedwork❗️

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❇️400m Repeats

▫️6-8 x 400m @ 5k pace w/ 400m recovery jog between

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❇️200m/400m Repeats

▫️3 x 200m @ 1 mile pace or 3k pace w/ 200m recovery jog between

▫️5 x 400m @ 5k pace w/ 400m recovery float @ marathon pace between

▫️3 x 200m @ 1 mile pace or 3k pace w/ 200m recovery jog between

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❇️Pyramid Workout

▫️1 x 800m @ 10k pace w/ 400m recovery float @ marathon pace between

▫️1 x 400m @ 5k pace w/ 400m recovery jog between

▫️1 x 200m @ 1 mile pace or 3k pace w/ 200m recovery jog between

▫️1 x 200m @ 1 mile pace or 3k pace w/ 200m recovery jog between

▫️1 x 400m @ 5k pace w/ 400m recovery jog between

▫️1 x 800m @ 10k pace w/ 400m recovery float @ marathon pace between

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❇️Structured Fartlek

▫️10 x 1 minute @ 5k pace w/ 2 minute jog between

 

 

⚡️FOUR TEMPO WORKOUTS TO TRY⚡️

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🔥Tempo workouts can be done at lactate threshold pace (the pace at which you can run for one hour in a race), half marathon pace, and marathon pace! 💪

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🔥These types of workouts help train your cardiovascular and muscular system to utilize oxygen while simultaneously removing waste products like carbon dioxide and lactic acid. They also promote efficient running form and improve the rate at which your body can remove waste products, allowing you to run faster for longer!🏃🏃‍♀️🏃‍♂️

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🔥They typically feel like a 7-8/10 on an effort scale, and many people would describe the pace as “comfortably hard”

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🔥You can figure out what YOUR paces should be for these workouts by inputting a recent race result or time trial into a VDOT calculator 🤓

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👇Try out our favorite tempo workouts!👇

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💥4 x .75 mile w/ .25 mile jog between💥

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💥3 x 1 mile w/ .25 mile jog between💥

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💥2 x 1.5 miles w/ .25 mile jog between💥

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💥2 x 3 miles w/ .5 mile jog between💥