The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?
This workout is really great for 5 and 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run A that I wrote about two weeks ago. I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out.
Now don’t get me wrong. The “boring” Long Steady Distance (LSD) runs play a very important part in developing your base fitness. I do not recommend doing this session until you have successfully built up to running for an hour and a half at a steady aerobic Level II pace.
1:30hr Long, Progressive Run A
- 30min Level II;
- 40min Level III;
- 10min Level IV;
- 10min CD Level I-II;
- 10min Stretching
Start off with 30 minutes of Level II running not only as a Warm Up but to develop and further enhance your aerobic fitness.
Next increase the pace to Level III for 40 minutes to increase the intensity, and simulate marathon race pace, before increasing to Threshold Pace Level IV for 10 minutes. This higher intensity pace will develop your ability to tolerate lactic acid that can build up when running fast and lift the pace you can sustain, especially whilst fatigued.
Finish off with a ten minute Cool Down (CD) at Level II and then spend a further ten minutes stretching.
This session will take one and a half hours to complete, hence why you need to be able to run for an hour and a half comfortably prior to trying to do this workout.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Speed to the Finish: 16-Week Half Marathon Mastery 🏃♂️💨
Achieve Your Fastest Half Marathon with Our Advanced Plan! 🚀
Ready to set a new personal record? “Speed to the Finish: 16-Week Half Marathon Mastery” is crafted for intermediate runners who want to push their limits and run faster than ever before! If you’re running for over 60 minutes in your workouts, this program will take your performance to the next level. 🏃♀️🔥
Why Choose Speed to the Finish? 🤔
Engineered for Speed: 🏃♂️💨 Specifically tailored for intermediate runners, our plan builds on your existing endurance, focusing on speed and efficiency to help you reach new personal bests.
Intensive and Progressive: ⏱️ Over 16 weeks, you’ll integrate advanced training techniques to maximize your speed and performance, transforming you into a faster, more efficient runner.
Expert Coaching: 👟 Designed by Ray, a seasoned running coach with deep knowledge in personalized training, our plan offers detailed weekly schedules, speed workouts, and strategies tailored to your goals.
What You’ll Get: 🎁
- Advanced Training Plans: 📅 Weekly structured workouts, including tempo runs, intervals, and long runs with targeted paces to boost your speed and endurance.
- Performance Community: 👫 Join a supportive group of fellow runners, sharing encouragement, tips, and celebrating progress together.
- Flexible and Adaptable: 🗓️ Our plan is designed to fit your schedule and adapt to life’s challenges, ensuring you stay on track and peak on race day.
Transform Your Running Experience 🏃♀️💥
With “Speed to the Finish,” you’re not just running faster; you’re mastering performance. Imagine crossing the finish line with a new personal record, knowing you’ve surpassed your limits. 🏁🥇
Ready to Chase Your Fastest Half Marathon? 🌟
🚀Step up your game and achieve your fastest half marathon with “Speed to the Finish: 16-Week Half Marathon Mastery.” Your personal record is waiting! 🏁✨
