Workout Wednesdays #2

Welcome to the second of (hopefully) many Workout Wednesdays. The goal of this column is to create a set of shorter blogs targeted specifically towards providing newer runners with a tangible place to start running beyond just going out to jog a few miles. I do my speed workouts on Wednesday, which is why it made perfect sense to post these workouts in the middle of the week. I find it to be an ideal time a few days after my Monday tempo run and before my Saturday long run, but you can incorporate this into your plan wherever it makes sense. I recommend consuming some sort of nutrition before your workouts – my default is a cold glass of Chia Fresca. If you have a go-to workout that you run regularly and want to share with other readers, please reach out through our contact page to be featured in a future Workout Wednesday.

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 keep these consistent and don’t go out too hard. The last five are where you will make your money. Try not to walk during the 30-60 seconds of slow jogging (1:30-2:00 for the modification). The key here is making each of the three-minute intervals its own race. It will pay off down the line.

The Workout:

1-2 Miles Warmup

12-15 x 3:00 min @ Half Marathon Pace with 30-60 seconds slow jogging in between.

1-2 Miles Cooldown

Now that you’re finished, go down a delicious recovery drink and definitely do not forget to stretch!

Let us know how the workout went and how we can improve in the comments below. Was anything about the workout unclear? If you have a workout you want to share, reach out via our contact page and don’t forget to follow the blog to get these delivered straight to your inbox.

If you enjoyed this workout, check out: Workout Wednesdays #3.