Running Workout Suggestions (for on-your-own anywhere training):
Fartleks (Sprints, Mid-Distance, Distance… and wear a watch) — Fartlek is basically a series of speed “pick-up’s” that you work into a normal easy run, where the speed pick-up’s last 1min, 90sec, or 2min with recovery running in between. These are fast, but not sprints, typically 85-90% of race pace (70% if a sprinter, 75-85% mid-distance).
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 2min, pick-up speed that you can control and maintain for 2min.
— For 3min, recover running slow, catch breath, get mentally collected.
— For 1min, pick-up speed, slightly faster than the firs pick-up.
— For 2min, recover running slow, catch breath, get mentally collected.
— For 90sec, pick-up speed, peg the effort between the first 2 pick-ups.
— For 3min, recover running slow, catch breath, get mentally collected.
Repeat this sequence for the duration of your run.
— Cool Down
Accelerations (Sprints, Mid-Distance) — These involve speed, slow running, and walking/standing recovery. Target 90% or more of race effort.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 15sec, accelerate and hold. Maintain a high cadence (turnover).
— For 45sec, jog out the acceleration for 45sec slow, very slow.
— For 3min, recover by walking and/or standing.
Repeat for a total of 10X to 12X.
— Cool Down
* A more intense version is to do this up a hill. Lean slight forward while driving up the hill. Make sure that arm swings sweep low on each swing.
Cruise Intervals (Mid-Distance, Distance) — These are to be done with intensity near 800m/1000m/1200m repeat effort/pace.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 3min to 4min, increase speed and hold. Maintain a high cadence (turnover).
— For 3 to 4min, recovery jog to lower heart rate and catch breath..
Repeat for a total of 4X to 7X (a total of 15-20min while at speed).
— Cool Down
* Treadmills… this is an excellent workout if treadmill is an option.
Tempo Run (Distance) — If I have not given you a Tempo pace on Garmin Clipboard, estimate this as 1min faster than Easy Run Pace.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 25min-30min, shift to Tempo pace and hold.
— Jog out your remaining mileage at Easy Run Pace.
* Hills… if hills are encountered, maintain same effort (let pace change as needed).
** Treadmills… this is an excellent workout if treadmill is an option.
Progression Run (Distance) — If I have not given you a Tempo pace on Garmin Clipboard, estimate this as 1min faster than Easy Run Pace.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— Starting towards faster end of your Easy Pace, cut pace down by 12 to 20 seconds each mile.
— Do this for 30 to 45 min.
— Jog out your remaining mileage at Easy Run Pace.
* Hills… if hills are encountered, maintain same effort (let pace change as needed).
** Treadmills… this is an excellent workout if treadmill is an option.
Treadmill Hill Workout (Distanc) — key to this is choosing Easy Run Pace wisely… very wisely.
— Begin with dynamic drills, get on treamill, walk for 5min.
— 1% incline for 10-15min, Easy Run Pace, warmup.
— 2% incline for 5min, same pace.
— 3% incline for 5min, same pace.
— 4% incline for 5min, same pace.
— 1% incline for 5min, same pace.
— 5% incline for 5min, same pace.
— 1% incline for 10-15min, same pace, cooldown.
* FYI… this workout tests the best runners, good luck.
https://leesvillexctf.com/wp-content/uploads/2025/06/LRHS_Summer_Training.pdf