Time for another Monthly Workout Round-up for Runners! This month’s theme is possibly my favorite so far, as these 5 amazing women and I share our favorite workouts for runners.
For the same reason I enjoy reading people’s training logs, I enjoy learning about people’s favorite workouts and giving them a try. Trying someone else’s favorite workout pushes you a bit outside of your comfort zone and adds variety to your own training.
This past year has been sort of a breakthrough year of training and racing for me. I ran a big PR and broke 1:40 in the half marathon, I let go of my obsession with pace and learned to run by perceived effort, and I just completed a strong marathon training cycle.
One of the workouts that transformed my running over the past year is the progression run, in all of its variations – which is why it’s my current favorite workout!
I’ve included progression runs of all forms in my training. My body naturally prefers progression runs: start slow, ease into the run, and then push hard near the end. They’re versatile – you can use them in any distance run and progress to anywhere from marathon pace to 5K pace. They’re versatile – you can use them in any distance run and progress to anywhere from marathon pace to 5K pace – and dare I say, they’re fun.
Progression runs teach your body what race pace feels like when you’re tired – which is very important for the half marathon and marathon. My favorite workout does exactly that: it teaches you to run harder when tired. The progression long run adds some variety to the basic long slow distance run without being utterly exhausting or risking burning you out before your race.
For the half marathon:
Run 10 miles at your normal easy pace (45-90 seconds per mile slower than goal half marathon pace). For the last 2-3 miles, run at your goal half marathon.
For the marathon:
Run 12 miles at your normal easy pace (1-2 minutes slower than goal marathon pace). For the last 4-6 miles, run at your goal marathon pace.
Cool down with a 5 minute walk and gentle stretching after each run.
Be sure to try the other workouts!
Angela from Happy Fit Mama combines strength training and running into one total body workout:
Nellie at Brooklyn Active Mama has a workout for you when you’re at the gym and don’t want to run on the dreadmill:
Allie at Vita Train 4 Life has workouts to help you nail your next PR:
Sarah at Run Far Girl‘s workout will strengthen your glutes and core before your run:
Carly from Fine Fit Day‘s favorite workout will keep you strong and injury-free:
You can catch up on past Workouts for Runners here:
6 Indoor Workouts for Runners
6 Two a Day Workouts for Runners
6 Upper Body Workouts for Runners
6 Injury Prevention Workouts for Runners
6 Hill Running Workouts for Runners
6 Speed Workouts for Runners
6 Core Workouts for Runners
5 Dynamic Warm Ups for Runners
6 Yoga Workouts for Runners
What’s your favorite workout?
What’s your workout today?