OK … confession time. I am not snowed in. I actually enjoy running in cold weather, and it was above freezing with no snow on the ground when I did this workout. I’m comfortable with running in the dark in the mornings when I travel, but something about running in the dark at night when I don’t know the city kind of scares me. So, last night, I was relegated to the treadmill, and did this fun workout. Then, I went to put it into a graphic for you on Picmonkey … and I just couldn’t turn down the fun snowflake print and adorable little snowman (he’s cheering for you to finish the workout!). SO … the “Snowed-In (but still getting in my) Speedwork” workout was born! I hear the East Coast is about to get a big storm, so maybe this will come just in time for some of you anyway. Enjoy!
- Run 1 mile to warm up at an easy pace
- Run a “speedwork” set of 1 mile at 10K pace, 0.5 mile (or 800m) at 5K pace, and 0.25 mile (or 400m) at a little faster than 5K pace
- Run 1 mile easy
- Run a second “speedwork” set just like the first
- Run 1 mile to cool down
If you don’t know your 10K and 5K times, just pick a speed that feels sustainable, but not comfortable, for your 10K pace, and pick a pace that feels quite hard for your 5K pace. Then, for the 5K+ pace, bump it up by 10-15 seconds per mile … you should be struggling on these!
I talked about the benefits of speedwork in this post, and I do believe that it’s one of the best ways to improve your race times. Mentally, I love plugging away at an easy pace for most of my runs, but teaching your body what it feels like to be really challenged is important, too! I hope you enjoy this workout!
If you’re curious about my workout … I chose 6.5mph (9:13 pace) for my warm up, and cool down paces. I used 8.0mph (7:30 pace) for my 10K pace, and 8.5mph (7:03 pace) for my 5K pace. I bumped it to 8.7mph (6:53 pace) for the 5K+ pace. For my mile easy in between sets, I walked for 0.1 miles (avoid this if you can, but I needed it!), and then ran at my warm up/ cool down pace. This gave me 6.5 miles in about 54 minutes. I always run at 0.5-1% incline on the treadmill to mimic outdoor conditions, and last night I chose 0.5%.
PS – Is it sad that I can’t wait for the holiday break from work, in part because I can catch up on all of the wonderful blog posts that have gone unread in my Feedly? Well, it’s true!!!
So tell me in the comments … Have you had snow yet this year? What’s one (unconventional) reason you’re looking forward to the holiday break (if you get one, which I hope you do!)?