This week’s blog post is brought to you by Thomas Paquette, devoted Feetures ambassador, and lover of all things running. Thomas is a store manager of Ted’s Shoe & Sport, a run shop, in Keene, NH; and the founder and coach for Next Level Running Co., a personalized coaching service, serving the local Keene, NH community and athletes across the country. During this time of social distancing we wanted to bring you a few easy workouts you can do either solo outdoors or on a treadmill to help you stay motivated, healthy, and keep striving toward your personal best.
3 Easy Running Workouts to do While Social Distancing by Thomas Paquette
As a coach my passion for running is fueled by my own athletes, and their willingness to put in the work necessary to take, not only their running to the next level, but their lives as well. Whether it be lacing up your shoes to go for a walk down the road, a jog down the dirt path, or a hike up the trail, during these quarantine times, what is it in your life that can take you to the next level?
I am sure you have all heard, “Races have been postponed, but running is not!” This is a very true statement. As many of us are secluded to our homes, the roads and trails are still open! Here are three workouts you can do inside on a treadmill, or outside in the fresh air.
Workout #1: Fartlek. The KSC Staple – 30/60/90s
This is an all-time favorite of mine from my competitive collegiate days running at Keene State College. Often known as the KSC Staple, a thirty-sixty-ninety workout is a fartlek workout. Fartlek is Swedish for “speed play.”
For this workout, you can choose to do it during any distance run. You will increase your pace for 30 seconds, then rest for 30 seconds. This rest can be a slow jog, a brisk walk, or if you want to challenge yourself, keep the pace uptempo. After the 30 seconds rest, increase your pace for 60 seconds, rest for 60 seconds, then lastly, increase your pace for 90 seconds, then rest for 90 seconds. That is one set! One set is a total of 6 minutes. Depending on how motivated you are, and looking for a challenge, you can do as many sets as you want! Typically 3 to 4 sets are adequate!
Coach’s Note: The great thing about a fartlek workout is that it can be done over any type of distance, and the “ons & offs” can change depending on what your goal is. ie.) 3 minutes on/2 minutes off, 5 minutes on/ 3 mintues off, etc.
Workout #2: Hill Repeats – 5x 1 minute/5 x 30 seconds
Frank Shorter, Olympic Marathoner and one of America’s best distance runners, once said, “Hills are speed work in disguise.” If you are bored of the dull flat runs, seek out a hill! If you have no hills around you, hop on the treadmill, and notch up the incline button! This can be tough, but trust me! Some of the best runners in the world use the treadmill as a workout tool. It serves a great purpose.
To keep it simple, find a hill where you know you can run up for 1 minute, or if you are on a treadmill, notch up the incline to 2-3% for 1 minute. Depending on your fitness, do 5x 1 minute up a hill, and if you are on a treadmill you can increase the incline each repetition to make it harder. Start at the base of the hill, or mark where you start. This will be your starting point for all your repeats. Your rest will be a slow jog down the hill to your start mark. Each time you go up, try to go a little bit further than the previous repetition.
Want an extra challenge? Finish up your hill workout by doing 5x 30 second hill sprints!
Workout #3: Progression Run
This is another type of workout I love! It can be a lot harder than it seems, but the great thing about it is that it is all “effort based.” Progression runs are just as the title suggests. Start your run at an easy and comfortable pace for you. You will get progressively faster each mile.
These types of runs can also be known as a “cutdown” run. Where each mile you want to cut down the pace, as the effort increases. A progression run can be done during a specific distance, or time. If you are doing and out and back run, on your way back, run faster! Pretty simple, and it makes your run a lot more fun!