Workout of the Week – January 12, 2018

Workouts:
Always get in at least a 10-minute warm-up & cool down run before and after a workout.  If it’s colder or if you’ve been sitting all day, you need to do more to get your muscles warm before stressing them.  Dynamic stretches and strides will help.

Sample Workout:
• 800 meters @ comfortably-hard (tempo) effort.  200 easy.
• 400 meters @ uncomfortably-hard (10K) effort.  200 easy.
• Do continuously for 20 minutes.
• Marathoners:  add 5 min. at goal race pace to the end. 

Fartleks:  These are meant to be “playful” strength building workouts designed to explore the depths of your current pace range.  They are playful in that you are trying out different speeds, not committing to specific pace goals.  Fartleks are a safe way to re-introduce your body to speed work.