Running Workouts - Monday, April 20 - Sunday, April 26

Day 1 - 1 to 1’s.

These are a little faster type of fartlek and are great for working on speed, form and stamina.  Make sure you warm up and get nice and loose with some dynamic stretching and a warm-up jog, then do 5-12 times one minute on – one minute off.  Make sure you finish off with a nice cool down and a stretch. The up portions can be faster than 5km race pace and as slow as half-marathon pace.  As we discussed last week: whatever feels right.

Day 2 - Nice, Easy Recovery Jog

Go for 20-40 minutes. Before you go out the door, think of one thing you want to focus on for this run.  Maybe you aren’t driving the knees enough or your hands are crossing the centre line of your body. Focus on one thing to improve.

Day 3 - Optional

Well I guess every run is optional, but if you’ve been doing all the runs so far and are having some breakthroughs, or if you simply want to add another run, add a 25 minute run with random 20-second pick-ups any time you want.  Have some fun with it.  

Day 4 - Long Run

Add 1 km to your longest run so far.  Keep this nice and slow. No need to go fast.  Also, now that the snow is mostly gone, keep it to trail.  Try the Confederation Trail or head over to Fullerton Creek Park in Stratford.

- Team 782