The base-building winter season is upon us; but as snowy sludge builds up on the sidewalks, your long runs can sometimes feel just as slow and heavy. Incorporating a few pickup intervals to transform your typical steady mileage day into a tempo run is the best way to add some spice to your winter training plan.
5 x 6 minutes
For this session, aim for a pace where you’re picking up your feet and breathing faster than your usual easy or long run pace. (This will probably fall between your half-marathon and 10K goal pace.) You should still be able to converse with your running partners intermittently, and easily transition to your easy rest interval after each pickup. If you’re gasping for air afterward, pull back the pace.
Warmup: 10-15 minutes. Tempo: 5 x 6 minutes / 90 seconds easy. Cooldown: 10-15 minutes.
Total time: 60-70 minutes
15 minute progression + 5 x 90 seconds
It’s a great idea to mix progression work into your long run on a regular basis. Start at an easy pace where you can hold a conversation, and gradually increase your speed to finish around your 10K goal pace. For the shorter intervals, aim for a pace just faster than your 10K goal pace, and if you feel strong and smooth, increase your speed with each rep. You should be able to exchange a few words with your running partner, but it should feel like you’re working pretty hard.
Warmup: 10-15 minutes. Workout: 15 minute progression (rest: 5 minutes easy), 5 x 90 seconds/1 minute easy. Cooldown: 10-15 minutes.
Total time: 52-62 minutes
4 x 4 minutes + 8 x 1 minute
These shorter intervals will make your long run fly by. Aim for a pace slightly slower than your 10K goal pace; you should be able to converse with your partners without feeling completely breathless. Complete the one-minute repeats at a speed somewhere between your 10K and 5K goal paces. You should only be able to utter a few words during these intervals, and you’ll need to catch your breath during your rest.
Warmup: 10-15 minutes. Tempo: 4 x 4 minutes/1 minute easy (rest: 5 minutes easy), 8 x 1 minute/1 minute easy. Cooldown: 10-15 minutes.
Total time: 60-70 minutes
