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Fitness Friday: August 28

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Fitness Friday

Intermediate Running Workout

60 minutes

Now that the weather is getting cooler, I like to head out for longer runs on the weekends.  I still find it beneficial to challenge myself by changing it up a bit, but this week it was a very simple workout.

  • Whatever your general pace is, for me this is about 8:30 minute miles, do this for two miles
  • At the end of two miles, increase the pace slightly, just by :15 minute/mile.  Do this for one mile
  • At the end of that mile, increase by another :15 minute/mile.  Do this for another mile
  • At the end of that mile, increase by another :15 minute/mile.  Do this for another mile
  • At the end of that mile, increase by another :15 minute/mile. Do this for one mile
  • At the end of that mile, increase by another :15 minute mile.  Do this for one mile
  • At the end of that mile (you are now at six miles total), increase by :15 minute mile.  After two minutes increase, after two minutes increase, after two miles, sprint for one minute.
  • Finish with a five minute jog

See?  Simple, straightforward, but so good.  This gives me about seven miles total.  Because I have knee issues, I can only do longer runs once a week.  If you are looking for a challenge, do it more than once this week.

In terms of what to wear, they say that when running, it is as though it is about 20 degrees warmer than the actual temperature.  So if you are running in 50 degree weather, it will feel like it is 70 degrees.  I would agree with this general rule of thumb.  This should help you dress right.

 

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