2008 Winter Run Group

Interval Workouts

Marathon Workouts: Warm-up ½ to 1 mile @ long run pace

Work Intervals – 3 x ½ mile ea. @ target race pace or

slightly faster (e.g. 30 seconds p/mile)

2 x ¼ mile ea. @ 1 min. faster than

race pace

Recovery Intervals – 2 ½ minutes walk and/or slow jog

Cool Down ½ mile

Note: Add 1 x ½ mile work interval each week until you hit a maximum of 6-8 x ½ mile work intervals. Each workout concludes with 2 x ¼ mile work intervals followed by ½ mile of easy running.

Half-Marathon or General Training Workouts:

Warm-up ½ to 1 mile @ long run pace

Work Intervals – 3 x ¼ mile ea. @ 1 min. faster than

target race pace or long run pace

Recovery Intervals – 2 minutes walk and/or slow jog

Cool Down ½ mile

Note: Add 1 x ¼ mile work interval each week until you hit a maximum of 8-10 x ¼ mile work intervals.

Remember – Each work interval is followed immediately by a recovery interval to bring the heart rate back downs. Always warm up and cool down. Try to run each work interval at a consistent pace. Avoid wild fluctuations in pace from work interval to work interval.

Track Workouts – If you do your workouts at a track 4 laps = 1 mile (ea. Lap = ¼ mile).