Happy New Year! This workout of the week is coming a little bit late, but better late than never right? Since it is January I think it's safe to say we are officially transitioning from "off-season" to "pre-season" types of workouts. The "long run" is something that endurance athletes like to get into their weekly workouts and sometimes it can be boring to just go out and plug along. Below is not necessarily a "long run" but a "progressive run" which can be a nice substitute at this point in the season.
The workout:
15-20 minutes of easy jogging to warm up. After your warm up, pick a pace that you can easily hold for the duration of your run, and by easy it should be a "conversational" pace. Run the first mile (after your warm up) at this "conversational" pace. Each mile after pick up the pace between 5-10 seconds per mile. You will notice that to pick up the pace ever so slightly won't take a huge toll because it is a gradual increase in speed. This is a great workout for runs between 4-12 miles. One of the nice things is that you finish strong, which is the goal in every race! Make sure you take the time for a proper warm down of 10 minutes towards.
**If you're distance is not as far you can always change the pace every half mile to better fit your workout**
Train hard and train safe!!
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