all-purpose workouts for masters hobby jogger

continuous tempo of 20-40 minutes

Agree that continuous tempos should be involved (maybe alternating between continuous tempos and the tempo intervals you have on your plan).

I would ditch the 8 x 2 minutes in favor of 5-6 x 3 minutes, 4-5 x 4 minutes or 3-4 x 5 minutes. In fact, I would cycle through these durations on a fairly regular basis.

Of course, I would periodize and not take the week in, week out approach; but I understand that is not the question that you are asking.

thanks for the advice. Had a feeling that 8x2 was on the short side

The 2 minute intervals would be okay from time to time - particularly during a down part of the racing season or if you were coming back from an injury or something like that.

But when you combine 2 minute intervals with cruise intervals instead of a continuous tempo run, you not only end up with vo2max intervals that are too short for their intended purpose (and thus a physiological imperfection), but also end up in a place where you never really hurt for long enough during workouts to psychologically prepare yourself for the pain of race day.

Read that last clause again: "prepare yourself for the pain of race day." What a sport we have chosen.

I used to be at about your level at the same age. I'm 15 years older now. Actually, to me 8x 2min at mi-3k pace and 1 min recovery sounds like a pretty good vo2 max workout to me. At your speed you should be hitting about 650m on each interval, so about 5K of total volume. I used to like to do 12x 400 in 3 sets of descenders on a 2:30 go, so e.g. 78, 76, 74, 72 and repeat. I found that starting in my late 40s it took noticeably longer to recover from higher intensity vo2 max workouts. With each passing year I have tended to reduce my volume of high intensity workouts and increase my total mileage to maintain fitness and reduce injuries.

If you're looking for an "all purpose" workout that targets multiple zones I like this:

2-3 mile warmup

8/6/4/2/2/4/6/8 pace intervals in minutes with 2min jog in between

8= marathon

6=half marathon

4=10k

2=5k

2-3 mile cooldown

Will likely get you about 90 minutes of running, which could be considered a medium long run with pacing at multiple zones. I've only used for marathon training on tired legs to practice pacing. The last few segments are pretty tough so I think it's a good strength workout too. I run flat but could modify the effort and run on hills.

Who Dat? wrote:

If you're looking for an "all purpose" workout that targets multiple zones I like this:

2-3 mile warmup

8/6/4/2/2/4/6/8 pace intervals in minutes with 2min jog in between

8= marathon

6=half marathon

4=10k

2=5k

2-3 mile cooldown

Will likely get you about 90 minutes of running, which could be considered a medium long run with pacing at multiple zones. I've only used for marathon training on tired legs to practice pacing. The last few segments are pretty tough so I think it's a good strength workout too. I run flat but could modify the effort and run on hills.

Interesting.

8/6/4/2/2/4/6/8 pace intervals in minutes with 2min jog in between

How many minutes for each interval?

Why doesn't everyone just run random fartleks all the time, if not an elite?

keeping it going wrote:

thanks for the advice. Had a feeling that 8x2 was on the short side

I disagree, 8x2 is fine as a weekly workout and even better if you do it on hills.

joho wrote:

Who Dat? wrote:

If you're looking for an "all purpose" workout that targets multiple zones I like this:

2-3 mile warmup

8/6/4/2/2/4/6/8 pace intervals in minutes with 2min jog in between

8= marathon

6=half marathon

4=10k

2=5k

2-3 mile cooldown

Will likely get you about 90 minutes of running, which could be considered a medium long run with pacing at multiple zones. I've only used for marathon training on tired legs to practice pacing. The last few segments are pretty tough so I think it's a good strength workout too. I run flat but could modify the effort and run on hills.

Interesting.

8/6/4/2/2/4/6/8 pace intervals in minutes with 2min jog in between

How many minutes for each interval?

The pace intervals are in minutes. So 8 minutes marathon, 6 minutes half marathon, 4min 10k, 2 min 5k, then repeat but in opposite direction. So 40 minutes of harder running.

Thanks for all the replies. Much appreciated

cococo wrote:

Why doesn't everyone just run random fartleks all the time, if not an elite?

Because even people who are not elite still care about doing their best.

Might just be me but 8x2min @ mile-3k pace with only 1 minute rest seems like a really hard workout.

ThatAverageRunner wrote:

Might just be me but 8x2min @ mile-3k pace with only 1 minute rest seems like a really hard workout.

I agree. The 12x400 workout I posted above, which was similar total volume, was seriously hammering it out for me in my late 40s to early 50s.

I agree that it is a very hard workout. But hard workouts are not always the best workouts. I think that workout takes too high a toll on an older man's body. I say this as a 45 year old. You can also get Joe bang for your buck with the longer intervals at closer to 5k pace.

keeping it going wrote:

Age 53. 50mpw. currently about 19:00, but ran 18:30 a few months back. Better at shorter distances - ie can run 2:25 800m without speedwork. Not stellar, I know, just info for context

No desire to periodize my training, just looking for a workout or two I can do weekly to stay in shape to jump into local races at will

Was thinking:

long run (up to 90 minutes)

8x2 minutes with 1 minute rest - very roughly mile-3K effort

5x7 minutes tempo

Super easy jogging + strides the other days

Advice very welcome

Throw in a 5 x 60m max once in a while. What you're facing is loss of muscle strength. This should help retain it. I'd substitute it for the tempo run. Get on the hills as well if you can.

ThatAverageRunner wrote:

Might just be me but 8x2min @ mile-3k pace with only 1 minute rest seems like a really hard workout.

6 x 3 minutes hard with 2 min jog is the all-purpose workout.

keeping it going wrote:

Age 53. 50mpw. currently about 19:00, but ran 18:30 a few months back. Better at shorter distances - ie can run 2:25 800m without speedwork. Not stellar, I know, just info for context

No desire to periodize my training, just looking for a workout or two I can do weekly to stay in shape to jump into local races at will

Was thinking:

long run (up to 90 minutes)

8x2 minutes with 1 minute rest - very roughly mile-3K effort

5x7 minutes tempo

Super easy jogging + strides the other days

Advice very welcome

All the answers are interesting.

I thought this thread was about the master hobby jogger training thread, no?