I am not looking forward to slogging running easy for 18 - 20 miles several times over this summer. I could always do a fast finish, and plan to, but I am already yawning at that.
I need to get it crackalackin or my head will explode. Could ya throw something out there that you've done or want to do, please?
Thanks.
delicate flower
2 mile warm up
1 x 18 miles at GMP
<3
Some ideas from my CIM cycle:
4 miles easy, 14 miles alternating between MP-20s and MP+40 s, 2 easy
8 miles easy, 4 at MP, 1 easy, 4 MP-10-20 s (or HMP if not too hilly), 3 mi easy
16 miles easy, last 4 start at MP and drop by 10 s each mile
Here, but you'll have to substitute your own equivalent paces:
1 mile warm up 30k fuel run: 10k moderate tempo - between 7:40-7:50 5k of 1 minute hard, 1 minute moderate - averaging around 7:40-45. 10k - moderate tempo slightly faster than first one - 7:35 - 40. 5k hard at marathon pace or faster - 7:15 pace slow easy 1 mile cool down
5 miles easy 4 mile moderate progression 1 mile easy 4 miles of 2 minutes on, 1 minute off 1 mile easy 3 miles hard 2 mile cool down
5 miles easy/moderate - 7:45 down to 7:35 5 miles at marathon pace - 7:15 - 7:20 1 miles easy - 7:25 - 7:40 area 3 miles of 1 min hard, 1 minute moderate - goal of averaging around 7:10 - 7:15 between the two paces 1 mile easy - 7:35 - 7:40 area 4 miles hard - 6:50 - 6:55 1 mile easy cool down The goal is to average somewhere around 7:20 - 7:25 for the run
6 miles easy working toward MP 5 miles at MP 4 miles of 2 min on / 2 min easy 1 mile easy 3 miles half marathon pace 1 mile cool down
Are we there, yet?
Easy with every 4th mile at 10K race pace.
2024 Races:
03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles
05/11 - D3 50K 05/25 - What the Duck 12-Hour
06/17 - 6 Days in the Dome 12-Hour.
Here, but you'll have to substitute your own equivalent paces: 1 mile warm up 30k fuel run: 10k moderate tempo - between 7:40-7:50 5k of 1 minute hard, 1 minute moderate - averaging around 7:40-45. 10k - moderate tempo slightly faster than first one - 7:35 - 40. 5k hard at marathon pace or faster - 7:15 pace slow easy 1 mile cool down 5 miles easy 4 mile moderate progression 1 mile easy 4 miles of 2 minutes on, 1 minute off 1 mile easy 3 miles hard 2 mile cool down 5 miles easy/moderate - 7:45 down to 7:35 5 miles at marathon pace - 7:15 - 7:20 1 miles easy - 7:25 - 7:40 area 3 miles of 1 min hard, 1 minute moderate - goal of averaging around 7:10 - 7:15 between the two paces 1 mile easy - 7:35 - 7:40 area 4 miles hard - 6:50 - 6:55 1 mile easy cool down The goal is to average somewhere around 7:20 - 7:25 for the run 6 miles easy working toward MP 5 miles at MP 4 miles of 2 min on / 2 min easy 1 mile easy 3 miles half marathon pace 1 mile cool down
I'm guessing LRB has enough ideas in here to create an entertaining 20 mile run.
It certainly makes a 20 go by faster
My coach’s favorite workout is the 5, 4, 3, 2, 1. 1 E, 5 @ MP, 1 E, 4 @ MP, 1 E, 3 @ MP, 1 E, 2 @ HMP, 1 E, 1 @ 10K, 1 E. 21 miles but change as you want.
Damaris
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20 on the treadmill.
Dave
He could try the workout I put above...on the TM.
20 on the treadmill with no fan, no music, no Netflix and no window.
LOL How about "Run 10 miles at an easy pace in one direction. Turn around, and complete the same mileage, but in 10 less minutes."
You've got some great ideas!
40 x 400m with 400m jog recovery
2 mile warm up 1 x 18 miles at GMP
That beats 20 slow any day.
Some ideas from my CIM cycle: 4 miles easy, 14 miles alternating between MP-20s and MP+40 s, 2 easy 8 miles easy, 4 at MP, 1 easy, 4 MP-10-20 s (or HMP if not too hilly), 3 mi easy 16 miles easy, last 4 start at MP and drop by 10 s each mile
Were you the one who used the term wave run?