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Weekly Workout

Scroll down for the workouts. The race page is my personal workouts. I am consistently running in races throughout the summer (and all year long for that matter). Feel free to change things up to help you better your race. On the main page it will show you my upcoming races. I have never been the average racer. I don’t choose one major race to train for, I just like to run them all… anywhere from a 5k to a marathon. If you have any suggetions and/or workouts that you feel has benefited you, please let me know and I can post it, add it to a workout and try it for myself! Remember to stretch and ice after your workouts! (Mainly stretch… icing I am horrible at, but I know it helps the recovery a lot faster.)

*You do not have to do these workouts the same day I do them… this is what works for me because of the schedule of my week. Fit this to your own schedule to make it work. (Some days you may have to modify your workout, due to work, kids, conflicts, timing problems, etc.)

*Below the workout will be definitions to running terms…

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Tempo: Excellent way for runners to build speed and strength. They’re runs that are done at a steady effort level, usually just a little slower than your 10K race pace. Tempo runs help you develop your anaerobic or lactate threshold, which is key to running faster. For example: 2 mile warm up; 3 mile 10-15 sec slower than my 10k race pace; 2 mile cool down. If you have not raced in a 10k then go at a pace that

Fartlek: Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. For example: Start with a warm up, then add some short periods of slightly higher pace into your normal run. Maintain the faster pace for a short distance or time intervals, such as running for 30 seconds hard (race pace) and then slowing down to a jog for 30 sec to a minute and then repeat. The intervals can vary throughout the workout. Then you end with a cool down. What I like to do is start with a warm up of about 2 miles, then do 90 sec hard with a 1 min jog recovery (I usually do 30 sec of that recovery slow and then use the next 30 sec to build back up to my normal pace) and then repeat. I do anywhere from 8 to 15 sets of the 90 sec fast to 1 min recovery. After I finish off with a 2 to 3 mile cool down.

Thanks to McMullin’s site:

Endurance Paces

  • Improves ability to run for longer and longer with less fatigue
  • Increases oxygen delivery to working muscles
  • Strengthens muscles, tendons, ligaments and bones – improving injury resistance
  • Reach tireless state mentally

Recovery Jogs

  • Very short, very slow jogs to recover from previous training or racing
  • Can be as short as 15 minutes or up to 1 hour
  • Effort is very, very easy

Long Runs

  • Long duration running to build endurance and prepare for long distance races
  • Usually at least one hour and up to several hours for ultra-marathoners
  • Effort is easy but fatigue increases across the run

Easy Runs

  • Most runs in a runner’s program are easy runs
  • Usually 15 to 90 minutes in length
  • Effort is easy


Stamina Paces

Steady State Run

  • Improves stamina
  • Usually 25 to 90 minutes
  • Effort is easy to medium

Tempo Run

  • Challenges your threshold between easy and hard
  • Usually 10 to 40 minutes
  • Effort is medium

Tempo Intervals

  • Further development of your stamina
  • Usually eight to fifteen minutes long with two to five minutes jog between
  • Effort is medium-hard


Speed Paces

  • Improves ability to run fast
  • Maximizes oxygen delivery to the muscles and increases ability to remove lactic acid
  • Develops mental toughness when facing severe fatigue


Sprint Paces

  • Improves ability to run at near all out speeds
  • Increases muscle coordination, improves running form and finishing kick
  • Feels invigorating to run very, very fast
  1. Margaret Mitchell permalink

    Hey Jenny! It’s Sheri, (I now go by my first name, Margaret). I learned to love running on our Cross Country team years ago. I never was very fast, and that frustrates me. I now live in Colorado Springs, at 7000ft, and that slows me down even more. I just finished my first marathon, (yay!) and plan to run another one but there has got to be a way to be better trained and not have it take soooo long. Any tips for gaining speed? I have tried a few things before, likes hills, fartlek, and interval training and then completely bonked at my half marathon last December. Should I maybe run more days a week and work on building more weekly mileage? I typically run 3-4 days a week, then do 45-60 minutes of yoga the other days, except Sunday. Anyway, I was bored and saw your post on FB. Your blog is inspiring! 🙂

    • Sorry it has taken me a few days to get back to you! My advice to you is to run 5 to 6 days a week (at least 5)… you can still do yoga, but maybe do like a 35 to 40 min easy run on Yoga days and do just 45 min of yoga if you are pressed for time. How often are you doing “speed” (tempos, fartleks, ect.) workouts? That will also be a huge factor with your running… so write back with your typical week of excercise and I can give you my advice and input.

  2. Margaret Mitchell permalink

    Thanks for responding! This past segment of training leading up to the marathon this month I did not do any speed sessions…(I know, I know, how can I get faster if I never try running faster??). Truth is, I kinda gave up on the idea after doing fartleks and tempo runs regularly before my last half and my time/experience was much worse than the last one I did, which I ran horribly ill!! So, my typical weekly exercise for the past 6 months: run 3 days a week: a 4 mile run, 6 mile run, then a long run on the weekends adding 1 mile a week until I got to 12 miles, then 14, 16, 18, 20, then taper. The other days I did yoga if I had time/energy.

    When I did attempt to get faster these were the workouts I tried, 3-4 days of running a week, each week 1 tempo run (basically running as fast as I could maintain for 4-6 miles), one hill workout OR one speed session (alternating weeks), then a long run building up to 13. My hill workouts: run up, jog down to recover, 5-7 hills. The hill by my house is about .75 miles long. My speed sessions: 400 repeats as fast as I could run (7:30) with a 400 to jog/recover. I have also done 800 repeats, building up to 8 X 800 at 8 min pace, with 4 min recovery. These workouts tend to break me down and I can’t keep them up for more than a few weeks. The other days of the week I did weight training/aerobics. Total of 6 days a week exercise.

    BTW, my marathon time was 5:12:, my first Half 2:18, my second half 2:25, my last 5K 27:08. My thoughts and ideas for my next training segment: perhaps my speed sessions were too fast? I was gonna try running tempo runs at about a 9 min pace and mix in some faster miles into my long runs. Like 4 miles easy, 4 miles at a 9 min pace. My typical long run pace is 10:30 to 11 min per mile as there are tons of hills!

    I would love and appreciate any advice you have to share!! After a couple years of regular running, and some longer race distances I really would love to see some improvement this year! Thanks so much!

    • When you were training hard did you feel tired and blah? Also were you consistant with doing 1 tempo or fartlek and 1 speed/hill workout a week? And on your easy/recovery days was it super easy (at least 2 to 3 min slower than race pace)? Sorry for so many questions! For me when I start to do harder training my iron level goes way down (a lot of women are anemic from exercising). I feel blah and tired and it is hard for me to keep going. I have to take iron supplements daily. I have also noticed that if I start to do speed and then I am not consistant with it on a weekly basis it wouldn’t help me any. It was like I was starting over every time I did a speed work out. Now for the easy recovery days… these days are the most important days!!! Even more important than speed. If you are always working your body hard and not giving it the rest it needs than you will not get better. Many people think that if they run slow or not as far, they are not getting a good work out in. Anyway… I hope this makes sense. Let me know if any of this could be the problem or if I am way off…

  3. Mary Williams permalink

    Jenn. Typos. The editing side of me. Sorry.
    Week 1, Day 5, excercise, day 6 strecth. Everything else looks great.

  4. It’s awesome to visit this web site and reading the views of all colleagues about this paragraph, while I am also
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  5. Inspiring story there. What haplened after? Good luck!

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