April 13 - 19 Running Workouts

Running Tutorial and Q & A with Mike Peterson at 10am.

Join Zoom Meeting

https://zoom.us/j/700468622

Meeting ID: 700 468 622

Run 1 - Threshold workout

Basically, this is a little more of a sustained effort, as opposed to the smaller pick-ups we’ve been doing so far.  Your threshold pace is the pace you could hold if you were racing for an hour, but what it works out to is faster than what you would run a half-marathon at, but slower than a 10km race pace.  This might sound a little scary, but we are going to start by only trying to hold it for short blocks:

Warm-up jog 5-15 minutes, 3-5 minutes at threshold, easy jog for 2 minutes, 3-5 minutes at threshold, 2-minute jog, 3-5 minutes on, 5-15 minute cool down.

Run 2 - Easy Run

Just an easy recovery run of 20-40 minutes.  Now that the snow is melting, try to find a nice soft surface and a good podcast/playlist or family member to go with.  Just conversational pace with a good stretch afterward.

Run 3 - Long and Slow

Keep adding the mileage to get yourself up 10% from last week again.  Next week, we will drop the mileage for one week to freshen up the legs then get at it again. 

- Team 782