Category Archives: Workouts

PPTCWoW: McMillan Hilly Broken Tempo Workout

by Adam Devine
WorkoutMcMillan Hilly Broken Tempo Workout
 
Description of workout:
15-20 min warm up, 3 mile tempo, 3 min recovery jog, 4×30 sec steep hills, 3 min recovery jog, 3 mile tempo, 15-20 min cool down
 
What distance is this geared towards:
10k/Half Marathon
 
Goals or Intentions of this workout:
This is great for a 10k or half marathon. The first tempo run should feel relatively steady and the second tempo run should be very tough. The short, steep, hard hills in the middle flood your legs with lactic acid so that you enter the last portion of the workout feeling like you are deep into a hard race. The aim is to run the second tempo run at the same pace as the first one. It teaches you to learn to dig very deep when you are tired and want to stop. This is a valuable thing to learn because we usually face the toughest miles in the end of our races.
 
Results you have experienced with this workout:
At best, you’ll feel stronger and faster in your last miles of a race. At worst, this workout helps strengthen your mental fortitude.
 
So give this workout a shot if you’re up for it, and talk to your teammates afterwards about how it felt. Happy Running, and thanks, Efren!!
 
The Workout of the Week is a way for members to share what has worked for them in their training. The workouts are meant to be suggestive only. Anyone with health concerns should consult a healthcare professional before starting any rigorous training program. Workouts are often most effective as part of a formal training plan, and you may want to consult a certified coach or trainer. Happy running!

PPTC WoW: In/Out K’s

By Adam Devine

Greetings, fellow warriors! After a one week absence, the WoW is back. To those that are doing MTG you have an awesome set of 400s coming your way, but the WoW could be an excellent second speed day if you are so inclined. Today’s workout comes from my fellow team captain, Missy Burgin!


Workout: In/Out K’s
 
Description of workout:
You do a 2-3 mile warm up, and then go straight into a  kilometer at Half Marathon pace. Your recovery is a kilometer at a moderate pace (I did 6:40 HMP and 8 min recovery pace). You do this anywhere from 6-8 times each, straight into a cool down, and before you know it, you’re running 13-15 miles for a weekday workout.
 
What distance is this geared towards:
Marathon distance
 
Goals or Intentions of this workout:
Long sustained effort toggling between race paces. You become very familiar/comfortable with the paces over long distances. So when you get to the last few fast efforts, your legs are lethargic, but not shot.
 
Results you have experienced with this workout:
Missy used this workout to fly to an 8 minute PR in the marathon. Great work, Missy!
 
So give this workout a shot if you’re up for it, and talk to your teammates afterward about how it felt. Happy Running!
 
The Workout of the Week is a way for members to share what has worked for them in their training. The workouts are meant to be suggestive only. Anyone with health concerns should consult a healthcare professional before starting any rigorous training program. Workouts are often most effective as part of a formal training plan, and you may want to consult a certified coach or trainer. Happy running!