You may have noticed, if you’ve been following the blog for a while, that I lean towards distance running in a lot of what I write about. Today’s workout is no deviation from that trend (though shorter distance runners can still benefit!). The key to these 800s is to keep them consistent…
Category Archives: Workout Wednesdays
Elongated Hill Repeats: Workout Wednesdays #9
This workout is another hill workout. It’s a bit longer and focused more on building endurance than traditional hill sprints, but can be implemented into any training plan. Don’t worry about pace, but rather try to keep to a 6-7 relative effort. It’s important that you don’t burn out on the first half of the incline…
Mile Repeats: Workout Wednesdays #8
Today’s workout is another classic: mile repeats! Nothing fancy about them, but if you’ve never done repeats before the idea is just that you run multiple iterations of the same distance. Rest cycle is a little less than 1:1, so if you run your miles at 6:00 take about 4-5 minutes of rest. They are prescribed here to…
Workout Wednesdays #7
Today’s workout is a simple but tough interval ladder workout. Essentially you will build up distance throughout the workout and then come back down. Focus on maintaining consistent effort, though your pace will fluctuate based on which distance you are running. Rest cycle is 1:1, which means that…
Workout Wednesdays #6
This is a classic track & field workout that you may already be familiar with. The workout is ideally performed on a track, but can be done on any small loop or be modified so long as there is a stretch of road or trail that is suitable. Crossovers are fairly simple, but in case you are not familiar with the concept, run your 200m sprint from one corner of the track to the other and then walk back…
Workout Wednesdays #5
This workout is a standard interval workout. It begins at a longer distance and as you progress through the sets you start to get shorter and faster. As with every interval workout be sure not to burn out on the first few iterations or the subsequent ones will be all the more difficult…
Workout Wednesdays #4
Today’s workout is all about building speed and improving your ability to ascend. Ideally, you want to warm up by jogging to a decently sized hill nearby, but you can always drive to the location and warm up when you get there. Don’t go out too fast on these sprints or you will definitely have trouble at the end…
Workout Wednesdays #3
This workout is meant to be nested in your weekly long run. The idea is to get your body used to running at faster paces over a longer period, which is why this workout is spent alternating every mile between a fast pace and a recovery pace. Ensure to focus on quality throughout both the easy and hard miles…
Workout Wednesdays #2
Today’s workout is one of my favorites from my last marathon training block. It can be modified for shorter distances by reducing the number of sets to around 5-7 and running them at 5K pace instead of half marathon pace. Make sure to…
Workout Wednesdays #1
This week’s workout is all about controlled speed. Ideally you should run on a track, but this workout can be performed anywhere so long as you have a decent quarter-mile stretch. Focus on maintaining your pace throughout each iteration, keeping…