Running Workouts
22
Member
105 days
SDtriman posted 14 weeks ago.
My favorite running workouts are as follows:
6 x 1 mile repeats with jogging 400 meters between. Take 5-10 seconds a mile off of your fastest 10K average for your miles
25 x 400 meter repeats running at a 5K pace with jogging 100 meters between each one. harder than you think.
Fartleks - Various speeds and intensity. Great for base training
2 mile warm-up, 3 mile tempo - (15 seconds slower per mile than 10K average), 2 mile jogging, 4 mile tempo (trying to keep a pace 20 seconds slower than your 10K average), 2-4 mile cool down.
After any of these workouts the next few days will be slow runs and bike rides.
Mox
39
Member
364 days
kxux posted 14 weeks ago.
I guess you may need to mix it up a bit. I had quite a success with three runs a week:
Run 1 - intervals - preferably to match or be close to your race distance. For sprint you will be doing 400m repeats, for longer distances you may go 800m, 1000m or 12000m or even a mile. These are done after a thorough warm-up - typically 15 minutes of easy running for me. Take 1-3min rest between the intervals. And finish with the 10-15 min cool-down and stretching. You should have between 8-14 minutes of time accumulated at VO2max - estimate that first two intervals you will not hit the VO2max in the first 1 minute of the interval. They are run at your 3k or slightly faster pace.
Run 2 - tempo - SDtriman already listed one. It could be even a fairly simple 1 mi easy, 4 mi tempo and 2 mi cool down. I liked the 1mi easy, 2mi tempo, 1mi easy, 2mi tempo, 1mi easy runs I did earlier in the season. Again here you select the tempo based on your run race distance. I usually did between 4-7mi of tempo run in a workout for half marathon training. It is less for 10k and even less for 5k.
Run 3 - long run - well anything above hour and recently I started doing this workout at pace that is 20 - 30 seconds per mile slower than my planned race pace. That way it is still workout during which you can not just tune out and it does not get boring if you need to run say 15 mi at 30 seconds faster than race pace.
I also use other aids to help me with the runs - especially indoors - iPod loaded with podcasts is my favorite these days.
Jan
791
Member
231 days
TriSooner posted 13 weeks ago.
Variety! Track work (Yasoo 800), bricks, stairs, long runs, and trails. And don't forget time off.
56
Member
1649 days
Dannyboy posted 13 weeks ago.
I don't have an issue with time off.
Thanks for all the info, I think my biggest problem is my lazy gene. Everytime I think about running I all the sudden get lazy and tried.
429
Member
368 days
TryScott posted 13 weeks ago.
Sounds like you need motivation more than workout ideas. Sign up for some short road races, and find a training partner.
414
Member
322 days
Sully800 posted 13 weeks ago.
I was just thinking about Yasso 400s the other day. Do you think they would work well for a half marathon the same way 800s work for a marathon? Obviously you'd have to increase the reps and possibly decrease the rest, but the time concept might still apply.
200
Member
554 days
KitKat posted 6 weeks ago.
I think the ultimate question is for what distance? 1600 repeats are not going to do the same as 400 repeats.
Pain is weakness leaving the body
http://krazykitkat.blogspot.com/
I have been having a hard time feeling like I am getting anything out of my ruinning workouts. My swim and bike days are awsome and productive but I feel like all I do on my runs is run and run and run (it'a getting a little boring). So to my question for all of you, what is your favorite-most effective run workout? I need ideas to break up the craziness.