Christoph F. Eick:
Running Workouts that work for me

• Leg Speed Workouts
  • 10x[300@mile-pace, walk100], 5min rest, 800@(5 seconds slower than mile-pace)
  • 20x[200@mile-pace, rest 30 seconds]
  • 8x[400@mile-pace, walk100, jog100].
  • Farlek: 15x[45seconds at mile-pace, 15 seconds jogging].
• Mixed Workouts
  • 3x[1200@T-pace, rest 1min], 5min rest, 6x[200@mile-pace, jog200].
• Interval workouts
  • 5x[1200@5K-pace, 2.5min rest].
  • 3x[1M@ten seconds slower than 5K-pace, rest 1min]-rest 5min-4x[800@5seconds faster than 5K-pace, rest 30 seconds]
  • 2x[600@5K-pace, jog100, 400@5K-pace, jog100, 300@5K-pace, jog100], 5min rest, 1mile@5K-pace.
  • Fartlek: 7x[4min 5K-effort, 3 min easy jog].
  • Fartlek: 3x[3min@5K-pace,1min jog, 2min@5K, 1min jog, 1min@5K, 5min easy jog].
• Threshhold Workouts (T-pace is 15-20 seconds per mile slower than your 10K-pace)
  • 5x1M@T-pace with 80 seconds rest.
  • 4x1.5M@T-pace with 2 minutes rest.
  • 3x[10minutes@T-pace, 5 minutes easy].
  • 4M@T-pace as a part of a 1 hour run.
• Threshhold Long Runs
  • 2M easy, 3x[2M@T-pace, 2M easy].
  • 30 minutes easy-2.5M@T-pace, 20 minutes easy, 2.5M@T-pace, 10 minutes easy.
  • 20-60 minutes easy followed by 8x[3min@10K-pace, 7min@easy]
• Hill Workouts (to be added in 2002)
• Marathon Pace Runs
  • 3M easy, 6miles@marathon-pace, 1M easy.
  • 2M easy, 10miles@marathon-pace, 1M easy.

last updated: December 28, 2001