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.
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.
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.
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!