Fast Fridays Vol. 6: Run Edition 1

Running: The first 4 workouts to try at home!

Over the last four weeks I’ve brought you some quality Base Phase training runs that can help you increase your aerobic endurance and prep the body for heavier run loads later on. Below you’ll find those four workouts to try. From hill training to quality long runs, you’ll be ready to move onto more race specific training.

Terms for the Workouts

• Fartlek: “speed play” - the ability to add in faster intervals of running randomly inserted throughout a run.

• Strides: used to open up the legs by working on cadence (rpm) and speed.

• Tempo: a “comfortably hard” pace that you should be able to sustain for a long period of time. Works on the upper limit of your aerobic zones.

The Workouts

The following sessions are focus mainly on aerobic endurance, boosting that aerobic endurance, or working on some power.

Workout 1: Hill Strides +/- 1 hours

Run anywhere from 30 minutes to one hour in your aerobic training zones (or RPE3-6). At the end of your aerobic run portion, find a hill that is approximately 4-6% gradient. Run 6 x 30 seconds strides uphill focusing on form and leg turnover. Jog back down for recovery. After the last one, cool down for at least 5 minutes.

Workout 2: 20 Second Accelerations

Warm up for 15 minutes in zones 1-2 (or RPE 3-5). Then, for the next 20-30 minutes, run steady in zone 2 (RPE4-5) and randomly insert a 20 second acceleration to a pace that feels faster than 5k effort (RPE8-9) whenever you feel like it. All heart rate to rise and fall naturally. How many accelerations you do is up to you, and the amount of recovery is up to you as well. Cool down at least 5 minutes after the last one.

Workout 3: 6 Minute Tempo Efforts +/- 1 hour

Warm up for 15 minutes in zones 1-2 (or RPE 3-5). For the Main Set, run 4 x 6 minute efforts at tempo pace, zone 3 (RPE 5-7). This should feel comfortably hard. Take 2 minutes recovery jog in between. Cool down 10-15 minutes easy.

Workout 4: Long Run with Tempo Finish +/- 90 minutes

Consider the first part of this workout a very long warm up trying to keep both pace and heart rate in zones 1-2 (or RPE 3-5). This should be anywhere from 5 - 10 miles in duration (based on ability). Then, begin your tempo finish. Increase your pace to tempo (zone 3, RPE 5-7). Try to keep heart rate in zone 3 as well. This portion should be anywhere from 2 - 5 miles. (based on ability) Cool down at least 5 minutes super easy running.

Did you do one (or all!) of the workouts? Send me a message and let me know how they went.

• Happy Training!