EASY Keep the pace conversational.
HILLS + STRIDES Log the distance on a hilly course, or do repeats – maintaining a comfortable effort – between a mile of warm-up and cool-down. Finish with six approximately 100m strides, gradually accelerating to about 5K effort, holding it for five to 10 seconds, and gradually decelerating. Recover fully (walking) between each.
XT Easy-effort, low-impact cardio workouts such as swimming, cycling or pool running – just enough to get the blood circulating (30-60 minutes). These areoptional.
LONG RUNS Maintain a conversational pace on long runs.
STRAIGHTS/CURVES + DRILLS Warm-up with 2 miles of jogging, followed by dynamic stretches: leg swings (side to side and front to back), walking lunges, high knees and bum-kicks – 10 reps of each on each side. Then do four laps of a track, surging on the straights (between 5K and mile pace) and recovering on the curves. If you can’t get to a track, run 1,600m on level ground, alternating fast and slow every 100m. Cool down with 2 miles.
400s AND MILES Warm up with 2 miles of jogging, followed by dynamic stretches and a few strides. Run the 400s at approximately 5K pace and recover with 200m of jogging. Run the mile repeats at approximately 10K pace with a 400m jog between. Cool down with 2 miles.
UP-TEMPO Warm up with 1 mile. Then run each mile a bit faster, working your way up to between marathon and half-marathon pace for the final mile or two.
YASSO 800s Warm up with 1 mile of jogging, followed by dynamic stretches and a few strides. Run each rep in your goal marathon time (eg: for a 4:00:00 marathon, run each rep in 4:00; for 4:30:00, hit 4:30), and recover with 400m of jogging. Cool down with 1 mile.
HALF MARATHON Spend the first 3 miles of the race easing into goal marathon pace, then maintain it for the final 10.1 miles.