Fun Workout Alternatives
ENDURANCE ZONE SWAPS
Coach's Note:
If you have an Endurance Zone workout (like a long run), feel free to swap these workouts for the ones in your training plan (especially if you've already done the planned workout a few times in the past).
Workout 1: Squires Long Run
A unique aspect to legendary coach Bill Squires’ marathon long runs is that they include surges. On nearly every other long run throughout your plan, he suggests you throw in “surges” every 10 minutes. These surges may last only 30 seconds or up to 10-12 minutes, and the pace varies (from marathon effort to 10K effort or faster) based on the duration of the surge. Athletes find that surges help avoid boredom and provide a faster average pace across the long run.
Notes: This long run can get out of hand and become like a race effort if you are not careful. Don't run too fast, too often with too little recovery.
Workout 2: Pace-Change Long Run: Variety in Pace Gets You Ready to Race
Athletes in championship marathons like the Olympics must practice changing their pace, because rarely are these events run at an even pace. Run like the Olympians by alternating a faster-than-marathon-pace mile with a slower-than-marathon-pace mile. For example, if your goal marathon pace is 8:00 per mile, then a pace change long run should include 20 total miles with 8 miles in the middle of the run alternating between 7:45 pace and 8:45 pace. As your marathon approaches, you may even be able to alternate between 7:45 pace and 8:15 pace.
Notes: This is a very tough long run, but is great for marathoners who expect to need to “change gears” throughout the race due to tactics or terrain.
Workout 3: Out and Back
For an easy run, complete the time out and back with an even pace. You must to measure your pace to run the same distance out and back in the same splits (30 minutes out in 3.5, 30 minutes back in 3.5 miles, for example) and note how closely you can get to the same time/distance on the return trip.
Notes: This is a fun run to keep you from running too fast in easy runs. And, it helps you dial in a smooth pacing strategy for athletes that struggle to run even splits.
Workout 4: The Katie Mc
Warm-up 10-30 minutes
Steady State Run 15 minutes then pick up the pace to Tempo Run pace for 5 minutes,
4 minute recovery jog then
Steady State Run 15 minutes then pick up the pace to Tempo Run pace for 5 minutes then pick up the pace to 10K pace or faster for 5 minutes,
Cool-down 10-30 minutes
Notes: This is a fun alternative to a steady pace long run.
Workout 5: Threshold Cut-down Long Run
Warm-up 30-40 minutes
Tempo Run Cut-Down: 25 minutes at steady state pace, 4 minutes recovery jog + 15 minutes at tempo run pace, 4 minutes recovery jog + 10 minutes at tempo interval pace, 4 minutes recovery jog + 5 minutes at cruise interval pace
Cool-down 5-30 minutes
Notes: This is not for the faint of heart but if you are looking for away to boost your stamina, then give this run a try. It's best to run on the slow end of the pace range for each section of the workout (the slow end of the steady state pace range for the first section for example) so you learn how your body/mind will react across the full run.
STAMINA ZONE SWAPS
Coach's Note:
If you have a stamina (steady state, tempo run, tempo intervals or cruise intervals) zone workout, feel free to swap in one of these (but only after you have done the prescribe workout at least once).
Workout 1: Tieri Tough - 10K of Pain
Continuous in and out 800 meter repeats alternating between marathon pace and 10k pace for 6 miles (10K), and finish with one lap (or 90 seconds) at 5k or faster for a total of 25 laps (if on a a track) or 10K total. Preface the workout with a warm-up and cool-down of 10-20 minutes.
Notes: It's a monster of a marathon workout and really helps the runner dial in marathon pace, while making it feel almost like a recovery compared to the 10k pace.
Workout 2: Hammer Time!
This is one of my favorite workouts and it's a great swap for a Cruise Interval, Tempo Interval or Tempo Run.
Beginner/Intermediate:
Warm-up 10-20 minutes
2-3 sets of 5 x 400 meters with 1 minute recovery jog between each repeat and 400 meter jog between sets.
Run the repeats at Cruise Interval or 10K goal pace (start with whichever is slower and progress to the faster pace later in the workout)
Drop the hammer! Every 5th repetition, run faster by increasing the pace to 5K race pace or faster.
Cool-down 10-20 minutes
Intermediate/Advanced:
Warm-up 10-20 minutes
4-5 sets of 5 x 400 meters with 1 minute recovery jog between each repeat and 400 meter jog between sets.
Run the repeats at Cruise Interval or 10K goal pace (start with whichever is slower and progress to the faster pace later in the workout)
Drop the hammer! Every 5th repetition, run faster by increasing the pace to 5K race pace or faster.
Cool-down 10-20 minutes
Notes: This is a fun workout. The 400 meter repeats are controlled (10K or Cruise Interval pace should not feel super fast) but get more difficult due to the volume of repetitions. As always, start with the lower end of the volume/pace range the first time you do this workout but then progress to more and faster based on how you feel.
Workout 3: DUSA Minutes
Warm-up 10-20 minutes
Alternate 1 minute "on" with 1 minute "off" repeat for 10, 15, or 20 "on" repetitions.
Cool-down 10-20 minutes
Notes: This workout is NOT about how fast you can go on the "on" minutes but rather it's about the total distance covered across the workout (outside of the warm-up and cool-down). So, the "on" segments are run at cruise interval pace or slightly faster) and the "off" segments are run at easy run pace (or slightly faster). It's a real stamina builder and you really learn effort as you can't go too fast on the "on" segments because that will require running too slowly on the "off" segments. Overall, it's kind of like a tempo run with constant surging slightly faster then slightly slower. Begin with 10 repetitions on your first workout attempt then in subsequent workouts, you can add more repetitions.
Workout 4: Tempo + 400s
Warm-up 10-20 minutes
Tempo run (15-30 minutes)
5-minute recovery jog
4 x 400meters @ 5K effort/pace with 200 meter recovery jog between each.
Cool-down 10-20 minutes
Notes: When get ready for short race, this workout can help you learn to run fast on tired legs.
Workout 5: Tempo + 200s
Warm-up 10-20 minutes
Tempo run (5-10 minutes)
3-minute recovery jog
8-10 x 200meters @ 5K effort/pace (and get faster in the last few repeats) with 200 meter recovery jog between each.
Cool-down 10-20 minutes
Notes: Similar to Tempo + 400s but a bit faster.
Workout 6: Tempo + Hills
Warm-up 10-20 minutes
Tempo run (10-15 minutes)
5-minute recovery jog
8-10 x 1 minute hill repeats with jog down as recovery.
Cool-down 10-20 minutes
Notes: Same as workout #4 above but focuses more on a hard effort rather than a fast effort when tired.
SPEED ZONE SWAPS
Coach's Note:
If you have a Speed Zone workout (like a speed workout or fartlek run), feel free to swap these workouts for the ones in your training plan (especially if you've already done the planned workout a few times in the past).
Workout 1: Fartlek Ladder Up & Down
10-20 minute Warm-Up + Fartlek Ladder Workout: 1 minutes, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minutes with 2 minute recovery jog between each + 10-20 minute Cool-down
Notes: 1 minutes = faster than 5k, 2 minutes = 5k effort, 3 minutes = 10k effort, 4-5 minutes = Half-Marathon effort
Workout 2: Fartlek Ladder Down & Up
10-20 minute Warm-Up + Fartlek Ladder Workout: 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes, 5 minutes with 2 minute recovery jog between each + 10-20 minute Cool-down
Notes: 1 minutes = faster than 5k, 2 minutes = 5k effort, 3 minutes = 10k effort, 4-5 minutes = Half-Marathon effort
Workout 3: Fartlek Ladder Up & Down - (Double Ladder for Advance Runners)
10-20 minute Warm-Up + Fartlek Ladder Workout: 1 minutes, 1 minutes, 2 minutes, 2 minutes, 3 minutes, 3 minutes, 4 minutes, 4 minutes, 5 minutes, 4 minutes, 4 minutes, 3 minutes, 3 minutes, 2 minutes, 2 minutes, 1 minutes, 1 minutes with 2 minute recovery jog between each + 10-20 minute Cool-down
Notes: 1 minutes = faster than 5k, 2 minutes = 5k effort, 3 minutes = 10k effort, 4-5 minutes = Half-Marathon effort; This is a long workout so only advised for experienced/advanced runners.
Workout 4: Fartlek Ladder Up & Down - (Two Sets for Advance Runners)
10-20 minute Warm-Up + Fartlek Ladder Workout: 1 minutes, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minutes with 2 minute recovery jog between each + 10-20 minute Cool-down
Notes: 1 minutes = faster than 5k, 2 minutes = 5k effort, 3 minutes = 10k effort, 4-5 minutes = Half-Marathon effort; This is a long workout so only advised for experienced/advanced runners.
Workout 5: 3K-5K Predictor
10-20 minute Warm-Up
1000m (all repeats @ 3K/5K goal pace),
60 seconds recovery jog,
800m,
45 seconds recovery jog,
600m,
30 seconds recovery jog,
400m,
15 seconds recovery jog,
200m
Notes: The distance adds up to 3km and the repetitions should be run close to what you can run in a 3k or 5K race. It goes by really quickly as the distance drops every rep, as does the recovery. It helps you to learn to increase your effort throughout your workouts and races.
Workout 6: Fartlek Cut Downs
10-20 minute Warm-Up + Fartlek Workout: 3 sets of (3 minutes hard, 2 minutes hard, 1 minutes hard with 90 seconds steady running in between repeats and sets)+ 15 to 30 minute Cool-down
Notes: Hard is defined as 1 minutes = faster than 5k, 2 minutes = 5k effort, 3 minutes = 10k effort
SPRINT ZONE SWAPS
Coach's Note:
If you have a Sprint Zone workout, feel free to swap these workouts for the ones in your training plan (especially if you've already done the planned workout a few times in the past).
Workout 1: Ins and Outs
Warm-up 10-20 minutes
Find a track and do 4 laps where you jog the curves and stride the straightways.
In subsequent workouts, add 4 more laps so you build like 4 laps (workout 1), 8 laps (workout 2), 12 laps (workout 3).
Cool-down 10-20 minutes
Notes: This is a fun swap for a leg speed session (strides) and provides a great opportunity to work on your running form.
MULTI-ZONE SWAPS
Coach's Note:
If you have a progression run or other multi-zone workout, feel free to swap these workouts for the ones in your training plan (especially if you've already done the planned workout a few times in the past).
Workout 1: Lemon Squeeze
30 minute Thirds Progression Run (getting faster every 10 minutes: ~easy run pace, steady state pace, tempo pace),
800m jog recovery,
5 minutes hard (10K EFFORT, not necessarily 10K pace),
2.5 minutes easy,
4 minutes hard (10K EFFORT),
2 minutes easy,
3 minutes hard (5K EFFORT),
90 seconds easy,
2 minutes hard (5K EFFORT),
1 minute easy,
1 minute hard (5K EFFORT),
15 to 25 minute Cool-down
Notes: This is a long workout so swap it only when you have long workout like a 90-minute thirds progression run or other longer workout.
Workout 2: Hills + Tempo
Warm-up (10-20 minutes)
4x 1 minute hill repeats (moderately sloped hill) at 5k EFFORT (not pace) with slow jog down the hill as recovery
4:00 easy jog recovery
10-15 minute Tempo Run
4:00 easy jog recovery
4x :1 minute hard effort on flat ground with 1 minute recovery jog between each
Cool-down (10-20 minutes)
Notes: This is a great workout if racing over varied terrain, like a trail race, It gets you used to running hard and steady on fatigued legs.
Workout 3: Stanimal
Warm-up (10-20 minutes)
10-15 minute tempo run, 4 minutes jog recovery,
4-6 times 600m (speed pace) with 300m jog recovery,
4 times 200m with 200m jog recovery
Cool-down (10-20 minutes)
Notes: If you are building for a 5km/10km, this is a great workout. It's a good mix of paces so you may can find it tough when you are getting close to the end (great practice for race day!).