PUBLISHED 11/12/2007
Maintain a strong base by logging three runs a week, including one of the speed sessions below. Run by time rather than miles so your confidence won't suffer if your pace slows due to the elements. Warm up and cool down with an easy 10 minutes.
Tempo:
Run 20 to 30 minutes at a comfortably hard pace; or break up the workout into two 15-minute segments with five to 10 minutes of easy running in between tempo segments.
Fartlek:
My favorite is a 10-5-3-2-1 breakdown. Start with 10 minutes at half-marathon pace and increase your speed with each step-down in duration (the final minute should be close to all-out). Use a one-to-one recovery jog between each hard effort (10 hard, 10 easy; five hard, five easy, etc).
Strides:
Do eight to 10 20- to 25-second pickups (or the time equivalent of 100 meters) at the end of an easy run once or twice a week. Accelerate to a speed similar to your kick at the end of a 5-K.
Race:
5-Ks and 10-Ks are an ideal (and fun) way to keep your running sharp; use them as a substitute for tempo runs.
