Spring Run Challenge - Week 7 Workouts

May 12 - This is a YELLOW workout by Mike Murphy

Steady Effort Miles
Pretty simple for today. Mile repeats with a shorter rest. These intervals should not kill you. You should feel strong and quick, and be breathing hard but controlled. The RPE (rate of perceived exertion) for the quality portion of they one should be 5/10. Definitely finish this one thinking that you could do a bit more.

Warm Up:
  • 10-20 minute easy jog, then
  • 10 minutes slightly quicker
Workout: (can do between 3 and 5 intervals)
  • 4 x (1 mile, with 2:00 jog recovery)
  • 1 mile is approx. 1600m
  • your RPE is 5/10 on these - Strong but not too fast
  • If you use a HR monitor, pick a number (say 140-150) and hold it for all the intervals
Cool Down:
  • 15:00-20:00 super easy

May 14 - This is a RED workout by Mike Murphy

Short Hard Uphill Sprints
Find yourself a short steep hill to do these on. Steep enough that you would likely hike it on an easy run. Not quite as steep as say the Chief, or BCMC, but close.

The warm up here is very important, so don't rush it.

Warm Up:
  • 20:00 easy jog over to your hill
  • 8 - 10 strides uphill (only 5 or 6 seconds each)
Workout:  4 sets of the following...
  • 5 x (10 seconds HARD uphill, 50 seconds walk back recovery)
  • 3:00 jog recovery between sets
  • 4 sets of 5 makes for a total of 20 sprint intervals
  • The 10 second sprints should be as fast uphill as you can go
Cool Down:
  • 15:00-20:00 super easy

May 16 - This is a GREEN workout by Mike Murphy

The Base Run of Truth (Looks familiar hey...)
This is one that we did back on week 2. The effort on your base run should be a 2/10 or 3/10.  By going above this effort, you actually get less return on the workout!  SLOW DOWN

This workout is quite simple, but it will give you a big indication if you are running your base runs too quickly.
Run the first portion as you normally would, but then when you have 30 minutes left (or maybe a bit more), throw in a set of 30 pick ups - 5 seconds each, done on the minute. For example, if you plan on a 2 hour base run, it will look something like;
  • 80 minutes at base pace (2/10 or 3/10)
  • 30x (5 second pick up, 55 seconds back at Base pace)
  • 10 minute at base pace to finish off the run

** If you struggle after each pick-up to drop back down to your previous Base pace, then there is a good chance that your 2/10 is actually more like a 4/10...which means you need to slow down on your Base runs!
Start With:

May 18 - This is a PURPLE workout by Solana Green

Coin Tossin' Good Times 

Today's run is simple, grab a coin, head down your driveway and toss your coin to decide if you're going Heads - Right or Tails - Left. At each intersection you come to, you must toss your coin and let it decide which direction you're running in. You can choose the overall time of your run, as long as its at least 20 minutes or 20 coin tosses. And no, you can never veto what the magic coin says, if it says you're going up that big hill, you're going up that big hill. Enjoy! As always, this purple is a mellow and relaxed run, no sprints or speedwork. 

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