Workout of the Week: Jan. 19, 2018

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Runners -- want to lock in your race pace goals?

CrossFitters -- did you hit your workouts hard this week and need a deload this weekend?

This weekend's workout from our training plan is all about deloading and locking in. Runners will perform mile repeats at goal race pace with the amount dependent on goal race length. CrossFitters -- you've got row repeats. Workout detail below.

RUNNERS: Run the below amount of miles at your goal race pace, based on your primary goal race. The goal here is to ingrain that pace so that it is the pace to which you'll naturally default. The rest is designed to give you a reset, and so that there is no banking of time. Every mile repeat is a new chance to feel and hit your pace. This workout is not designed to tax you, but to allow you to practice your goal race pace. Cut down the miles if you're feeling extra fatigued.

  • If your goal race is a 5k or less: run 2x1 mile at your goal race pace. Rest 3 minutes between miles.
  • If your goal race is 10k: run 3x1 mile at your goal race pace. Rest 3 minutes between miles.
  • If your goal race is a 15k: run 4x1 mile at your goal race pace. Rest 3 minutes between miles.
  • If your goal race is a half marathon: run 4-5x1 mile at your goal race pace. Rest 3 minutes between miles.
  • If your goal race is a marathon: run 6x1 mile at your goal race pace. Rest 3 minutes between miles.

CROSSFITTERS: Row 5x1000m at your 5k row pace. Rest 3 minutes between sets. This is NOT about setting a new 1k row PR. The goal for this workout is to utilize your aerobic energy pathway, to move, and to build up your endurance. You should feel near complete rest after the rest.

Build your engine capacity with the Rachael's Runners endurance program. Join us in person 7:15 Monday evenings at CrossFit Inspire or try this workout on your own. This is provided for training inspiration only and is not a complete training program. If you're looking for a more coaching, click here for our remote program or here for custom coaching..

Rachael Colacino