Workout Ideas

Workout of the Week: Over-Unders (Running)

This is a great workout that you can do outside or on the treadmill. This is a go to for me on the treadmill as it really helps the time fly by.

Get a nice warm-up in, at least 5-10 minutes and then it’s time to dive in:

  • 3 minutes @ Goal Race Pace (If the race is 10k or shorter, have the interval only be 2 minutes)
  • 1 minute @ :30/mile slower
  • Repeat 4x – Hopefully you can build to as many as 8!

Get a good cool-down in before finishing your workout to stretch. Let me know what you think!

Workout of the Week: Tabata Intervals

One of my favorite workouts is the Tabata Interval. The thing I like most about it is that you can apply it to (almost) any type of training: running, cycling, swimming, lifting, calisthenics – you name it!

As with any workout – get in a a nice warm up of at least 5-10 minutes before diving in. Here is the basic structure:

  • 20 seconds ALL OUT
  • 10 seconds complete rest (or easy active recovery)
  • Repeat as many times as you’d like.

Traditional Tabata workouts are done in 4 minute increments. 8 times through the above structure would yield 4 minutes. At that point you could rest for a few minutes and do it again. Each week – try adding one new Tabata round to your workout!

Marathon Workout: 3-2-1

A really good Marathon workout that I used when training for CIM was a 3-2-1 cut down that I pulled from my Marathon Plan that was developed by Sage Canaday. Give yourself a 3-4 mile easy warm up and finish with 4-5 short strides before beginning.

Rep 1: 3 miles @ 5-10″ faster than MP. This is a 3 mile steady run just a bit faster than your Marathon Pace.

800 meter recovery

Rep 2: 2 Miles at 15″ faster than MP. This will be closer to your Half Marathon Pace.

800 meter recovery

Rep 3: 1 mile @ 25″ faster than MP. This will be closer to your 10k pace.

Easy cool down of 2-3 miles.

This workout is great because you get in 6 miles of work that is all faster than Marathon Pace while also getting in a big volume day which is great for Marathon Training!

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