Dirty 30 - Speedwork Run

Happy FriYAY!

How has everyone been?

Time has been flying by over here! My gym opened up more classes in the studio + outdoors as well as in person one on one personal training. Feeling good about getting back into the routine but I haven’t let my workouts slip by. Also, I completed my Running Coach Certification through RRCA + will be sharing more of my running tips + tricks as well as available for coaching via Zoom, FaceTime, or running plans.

What I have been loving lately is quick + effiecient workouts that are about 30 minutes, especially runs. This summer’s heat + humidity has been brutal + if you aren’t running at 5 am, it’s pretty dang hot in the 90s. So, I have been focusing on short runs + not really worried about milage.

Today, I wanted to share a 30 minute run that you can do on your next speedwork day in your current training plan, Track Tuesday, or during this Labor Day Weekend.

Start off with a 5 minute run at an easy, conversational pace. This is where you can hold a conversation comfortably + not be gasping for air. If you’re into RPE or Rate of Preceived Exertion, this would be a 3 or 4 on scale out of 10.

For the 1 minute push, take the speed up to your 5k pace. If you don’t know that or haven’t completed a 5k in a while, pick up the pace to a 6 or 7. This isn’t an all out sprint speed.

For the 1 minute recovery, take a walk or jog at an easy pace to catch your breath.

If you want an extra challenge, try to push the pace just slightly each round. Even by a second faster counts! This is called a Negative Split!

I know you will love this run + it will get that heart rate up in 30 minutes.

If you try this run, let me know. I would love to share more just like this!

Have an awesome holiday weekend Friends!

See ya at the finish line,

xx Hallie