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