Fitness Friday, August 21
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Intermediate/Advanced Running Workout
Yep, it’s Friday. That means it’s time to think about improving our health and our spirits all at the same time. Today is supposed to be beautiful, and although I would love to be running outside, I will be inside on the treadmill again this week.
This week’s workout will be a bit more personal to your own current level. The overall goal for this workout is just to increase your pace in regular increments. This is easiest to do on a treadmill, but if you don’t have access to one, by all means it can be done outside, too.
I will share how my pace will be starting and increasing. If you are at a similar level you can follow the workout exactly, otherwise, plug in your own starting pace and attempt to increase at the same rate.
Of course if you have any medical concerns this should be avoided, and if at any point you feel dizzy or completely unable to catch your breath you should stop and seek the advice of your doctor. Any exercise plan is of course at your own risk, but you knew that already 🙂
- I will be starting with a slower pace of a 9 minute mile for about 1/2 mile
- At the end of that 1/2 mile, I will increase the pace just a bit, to 8:45 minute mile for another 1/2 mile
- At the end of that 1/2 mile (1 mile into the run) I will pick up the pace to about 8:30 minute miles. *So how does one set a pace while running outside? I am not a techy person who has access to gadgets, and I don’t even mess with running apps on my phone, but by all means, they are out there and probably can track all this for you, but I am an old fashioned kind of girl. So. I can rather easily find my comfortable pace, which is about 8:30 minute miles. I have been running for almost 20 years, so I guess that is just my happy place. If you are not able to find your regular pace, you will just have to map out a mile from your starting point, and since you know where that is you can adjust your speed while you are running to ensure you hit your one mile mark at the right time. Once you have that initial pace set, you can rather easily increase your pace a bit from there.
- Picking up where we left off, now at one mile in, I am going to stay here for two miles, just to log some distance.
- After 2 miles (3 miles in), I will increase to an 8:15 minute mile, for one mile
- After that 1 mile (4 miles in) you guessed it, increase to an 8:00 minute mile, for a mile.
- After that 1 mile (5 miles in) I will be close to my 45 minute mark, so I will settle into a comfortable cool down pace until I hit that 45 minute mark *Next week will be a longer running workout to log miles in a similar way. I find my running improves greatly when I train in increasing speed increments while on a distance run. They don’t have to be huge increases, just consistent.
