Monday, May 19, 2014

Sharing Is Caring!

Congrats to MISSY TAYLOR for winning a sample of some EnergyBits! Hope you love them as much as I do!

Today I am excited to share one of my favorite training run workouts. I love this because it can work for EVERY type of runner, from beginner to advanced. Notice I am not specifying what pace you should be running at. It will be different for each person! You want to go off perceived effort. This workout takes about 70 min. but the times can be easily adjusted to your fitness level!

12 min. Easy (Take your warm-up nice and slow. You should be able to comfortably hold a conversation at this pace. Zone 1/2 heart rate)
12 min. Steady (Zone 2. Pick up the pace just a bit)
12 min. Moderately-Hard (Zone 3. You are no longer comfortable. This should feel more like work. But you are NOT completely dying at this pace.)
2 X 5 min. Threshold *1 min easy between sets* (Zone 4. If you can talk while running this part, then you aren't going hard enough. BUT, remember ... you need to maintain this pace for the 5 min. so it's not a full out sprint)
12 min. Steady (Zone 3/2)
12 min. Cool down (Zone 2/1)

These types of workouts help the time go by much faster because you are breaking it up into segments of time. It can be done outside or on the treadmill. This also helps to build speed safely. If you were to go out and run for 70 minutes in a Zone 4, your body will definitely feel it the next day. But, if you progress to some speed and still run an easy warm up and cool down, then you won't feel as beat up the next day. This way you can still get a workout in the following day without having to takes lots of days off in between runs. Thanks to Ryan Knapp for letting me share this workout!

And if you have a bad memory like I do, then you write a cheat sheet on your hand! Have fun and give it a try! Message me with any questions.


  1. I never win anything­čśó! I had high hopes for this contest and you failed me!! Just kidding- hey your blog looks awesome, I love this post about breaking the run up...I am going to try it tomorrow!

    1. Hopefully I'll be able to do more giveaways and I'll put your name in a few extra times next time lol! Let me know how u like the workout!

  2. I didn't know you had a blog! Yay! I'm excited to try this run one day. :)