I wrote this post and went to publish it and it deleted because I had no service, so hopefully it’s better this time around, but you will never know!
Anyway, I wanted to share some workouts that I am Loving lately. I need variety in my running in order for running and I to get along. I used to do the same run every time I ran and the same pace/effort and I did not enjoy it. When I started working with a coach my eyes opened to the possibilities of workouts and now that I am coaching I love giving my athletes a variety of runs that keeps them excited for the one to come! That being said here are some of my current favorites.
Unstructured: give yourself enough time to warm up, 10 minutes or so then for 15-30 minutes depending on your current ability alternate between hard/easy running by picking out lamp posts, mail boxes, houses, blocks, anything! Pick a point run hard to it and pick another and run easy to it, and continue!
Structured: this can be more specific with how long you run for that effort and sometimes I include pace guidelines.
1. 10 minute warm up- 1 min hard 1 min easy, 2 min hard 2 min easy, 3 min hard 3 min easy, 4 min hard 3 min easy, 3 min hard 2 min easy, 2 min hard 1 min easy, 1 min hard cool down for 10 minutes
2. 10 minute warm up- 15 minutes at goal marathon pace, 2-3 minutes rest, 10 minutes at half marathon pace, 2-3 minutes rest, 5 minutes at 10k pace, 2-3 minutes rest, 3 minutes at 5k pace, 10 minute cool down
Fartleks are fun, the word literally means speed play in Swedish, but you can also make them difficult. I love using them initially with athletes as an introduction to speed because they can dictate the pace and there are breaks. You get a great workout and have fun, what could be better!
1. Progressive tempo- start out easy and each mile aim to get 10-20 seconds faster! When I do these I can start around 9:30 pace and end around 7:00. I love doing this workout because you always have something new to concentrate on each mile and it teaches you how to negative split and what certain paces feel like
2. 2 mile warm up, alternating tempos 1 mile at goal marathon pace, 1 mile at half marathon -10k pace, alternate back and forth- I do about six miles alternating but I would recommend working your way up! Then follow it with a 2 mile cool down.
Hands down I think tempos have helped me with all my personal bests in the past year and my success so far. Tempos are hard at first because they make you feel uncomfortable, but the only way to get better in running is to push outside your comfort zone. They also really test you physically and mentally which is key for racing. They teach me how to feel uncomfortable, how to not quit mentally and give me confidence to run hard and strong! That’s why if my athletes are capable I always like to add tempos!
*I won’t add tempos into an athletes training until they have built up a good base of running and gone through 3-4 weeks of fartleks.
Those are my current workouts I am Loving both for myself and for my athletes. Let me know if you want some workouts to add into your running, I always love talking running!