Week of May 4th Running Workouts

Run 1: 

Xs on a soccer field. 

This is a good workout for working on speed and stamina.  Warm up for 5 or ten minutes, then run a series of Xs on a soccer field.  Go hard on the long diagonals, then jog the ends.  Repeat the pattern for 15 to 30 minutes.  This is a great workout.  Bring some upbeat music or a friend to keep you going.

Run 2: 

A run with some tempo pace to it. 

5 -10 minute warm-up, 15-20 minutes at tempo pace, then 5-10 minute cool down.  The best way to describe tempo pace is slower than race pace but significantly quicker than easy pace.  Your heart rate should be up, but you should still be able to talk in short bursts.  If 15-20 minutes is too much, start with 5, then see how much longer you can hold the pace down the road sometime.

Run 3: 

Nice and easy recovery run.

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. 

Make this a little shorter than last week.  I’m thinking maybe we try a little virtual 5km race next weekend, so we’ll taper a little bit between now and then.

- Team 782