@stephpiruns: The LSD (long slow distance) long run is important but planning out a little speed in the mix every 3-5 weeks is helpful to challenge your physical and mental fitness, PLUS it’s my favorite way to make the time fly in my mind 👏🏼 here are some options using a 16-mile long run as an example👇🏼 ▫️Progressive miles: 4 miles easy + 8 miles progressing from 30 sec/mi slower than goal pace to 10-15 sec/mi faster than goal pace + 4 miles easy ▫️time/distance ladders: 5 miles easy + 1/2/3/4/5 minutes at a hard pace with equal easy pace recoveries, then back down 5 to 1 min + run easy the rest of the way ▫️2-mile repeats: 3 miles easy + 4x 2 miles at ~goal pace with 1 mile easy in between + 2 miles easy ▫️surges: 4 miles easy + 10 miles at moderate pace with a hard pace surge for the first 2 minutes of every mile + 2 miles easy ▫️alternating paces: 6 miles easy + 8 miles alternating each mile between 10-15 seconds faster than goal pace & 20 seconds slower than goal pace + 2 miles easy Do you fit in some long run workouts? What other ideas would you add to this list? #runnergirl #runningfast #marathontraining #runningtips #workoutideas
