1/3-1/3-1/3 progression? I am no expert but I like those. easy pace to MP ish to Thresholdish pace
1/3-1/3-1/3 progression? I am no expert but I like those. easy pace to MP ish to Thresholdish pace
I've always been a fan of the 90 minute run. 50ish out 40ish back.
Pappy - when I was 19-20 I had no idea how to train but the Out and back 2-3 x a week was my only workouts. Would go out 4-5 at steady state and try to beat it back as hard as I could on a hilly route. It got me to 17:39 on 45-50mpw w no talent so wasn't terrible!
2 of my favorite long run/workout combos are as follows:
1 - 30-45 minutes of 3,2,1 on, 1 off fartlek in the middle. So for example I might go 4 miles easy, 8 miles of fartlek, 3 miles easy for 15 total.
2 - Take the first 10-11 miles of the long run at a normal LR pace, then tempo 3-4 miles, 1 mile easy to finish up. It's not a long tempo, but after putting 10-11 miles of volume in before starting the tempo it still ends up being a good effort.
Ended up going 5 easy (7:00 avg), 5 moderate (6:30 avg), 3 @6:10 and then 2 cool down. I'm tired of this record heat and finishing runs when it's pushing 80+ degrees. Probably could have really pushed and ran two more around 6:10 but I think that would have been too much for this session.
Thanks for all the suggestions. I'll keep some of the others in mind for future long runs.
Nice run.
Working - so basically you took my advice! That's a first bahahaha
AJ, for the record, I'm glad 'Bama beatvout Ohio State. Sanna is significantly less reprehensible than Meyer.
Duly noted.