Workout Wednesdays: Over/Under

Long runs can get really, really repetitive. And trying to maintain a steady-state pace for them makes a girl (or guy, let’s not discriminate) crayyyy-zayyyy.

True dat.

True dat.

Doing and Over/Under workout keeps me on my toes and distracts me from the distance of the run. Here’s how it goes:

  • 2 mile easy warm-up
  • 2 miles at 10-15 seconds faster than goal race pace
  • 2 miles somewhere 15-30 seconds over race pace
  • Rinse, repeat as needed

Simple, right? 2 miles under, 2 miles over. When I go under goal race pace, I make a concerted effort to hold back and not blast out for two miles since I’m usually doing more than 12 miles for this type of workout.

When I go over goal race pace, I’m usually somewhere between 15-30 seconds over. 30 seconds when I get into the longer miles but I try not to go more than that because I want to hover as close to race pace as possible and teach my legs to run well with fatigue.

Smiling through the pain...with my ostomy. Can you believe this was a year go? Yeah, me neither.

Smiling through the pain…with my ostomy. Can you believe this was a year go? Yeah, me neither.

It really makes the time go by AND you get a great workout. Before you know it, your run is done and you felt like a million bucks.

In case you were wondering, THIS is what a million bucks looks like.

In case you were wondering, THIS is what a million bucks looks like. Girlfriend is living the dream.

Give it a try this weekend and let me know how it goes. I’ll be rocking my Over/Under on Sunday morning with the rest of NYC. High-five!

Have you ever tried an Over/Under long run or do you prefer a steady-state long run? Tell me how you distract yourself on those super-long training runs. I’m always looking for a good distraction!

Now go out and run!