Week of April 26 Running Workouts

Run 1

Progressive Run

This is a good workout for working on speed and stamina.  Warm up for 5 or ten minutes, then pick the pace up just a tiny bit for 5 minutes, then increase it again after 5 more.  Continue this pattern up to 30 minutes and then cool down.  It really doesn’t matter how much you increase the pace.  Just do what feels right.

Run 2

800-200 or 3 to 1 Fartlek

Warm-up for five to ten minutes, then go easy for 800m then 5km race pace for 200m.  Repeat 4-8 times depending on fitness and experience.  If you don’t have a watch that measures distance, then just go 3 minutes easy to 1 minute hard.  Make sure you cool down and stretch.  This is a fun one.  You’ll most likely notice that your slow portions are subconsciously quickening as the run goes on.

Run 3

Nice and Easy Recovery

Run at conversational pace for 20-40 minutes, again, based on fitness and experience.  Just listen to your body and do what feels right.

Run 4

Long Run

Try to add 2 more km to your long run from last week, but don’t exceed your weekly mileage from last week much more than 10%.

- Team 782