After the Pittsburgh marathon and a well deserved week or so off from running, I was ready to get back in the game, yet I was lost without a training schedule. I didn't want to start yet another training program, but I wanted to be able to keep running and progress with my speed. While I value speed workouts, I don't like to do more than one/week, so I invented a little game for myself called HOW FAR CAN YOU RUN IN 30 MINUTES? My weekday morning runs are typically on a treadmill, where it's very easy to control my speed. Below is a breakdown of my workout, which I do 2-3 times/week. I go up in total distance 0.01 miles almost every time I do the workout. That might not sound like a lot, but that's about 0.1 miles/month and a whole quarter of a mile in less than three months!
Notes about this workout:
- It's suggested that you start at a comfortable speed. This doesn't mean it can't be challenging, just something you know you can do. If you'd like, try out your comfortable 30-minute run a few times before getting started.
- The breakdown for the workout is a semi-aggressive way to approach this. If you need to, break each mile down in 0.2 miles (or even 0.1 miles), that is okay! You'll still progress and get faster! You may also want to start out with the breakdown below, but as you get faster, make smaller changes.
- Feel free to repeat any of these before moving on to the next.
- Warm-up with about 5 minutes of walking or light jogging before starting the workout.
- Don't forget to stretch when you're done! Check out active.com for some great post-run stretches.
In 4 months, I went from 3.30 miles to 3.60 miles. Even better, I'm noticing progress in my longer run speeds too! Post below with YOUR progress!
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