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!

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2 thoughts on “Workout Wednesdays: Over/Under

  1. I’ve done progression long runs, which are similar except you gradually pick up speed every 20 minutes or so. It’s great because you start to think of the frst half of your run as an easy warm-up!

  2. Pingback: Q & A: Mileage, Pacing, and Balls In/Out « run stronger every day

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