Workouts for the Broad Street Run
By Eric Bofinger
Often when people approach the challenge of participating in a distance race, they focus soley on one thing, running distance. In general a normal workout week should include a tempo run, a long run, some sort or speed or interval workout, and an easy recovery day. Use the following guidelines to build your workout routine for the Broad Street Run.
Workout #1- Tempo Run at Broad Street Goal Race Pace (GRP). Start in the 15min range and build up in to 40min range in increments of 5 minutes. If this workout feels too easy it’s probably because your goal is too easy. You should not be able to run 10 miles at this pace outside of a race.
Workout #2- Long Run at 60 sec slower per mile than 5k RP for 6-10mi. This workout serves as a confidence builder because you will be working up to the racing distance at a slower pace while building aerobic strength.
Workout #3- Interval workouts / Fartleks. All of these workouts are run at a pace that is faster than your race pace. Some examples of workouts are:
- 5k Time Trial
- 4x800m w/ 400m jog recovery build this workout to 10x 800m w/ 400m jog
- Farlek workout, 4 min easy one min hard, or 3 min easy 2 min hard or any combination. Do this for 3-6 miles.
- Timed miles at Goal 5k race pace. Start with 2, build to 5. Full recovery.
- Hill running 400m-1000m. Sprint up, jog down.
Workout #4- Easy Running– Moderate mileage (4-6mi) 60-90 seconds slower than 5k race pace.
Enjoy and good luck.
