Hello hello!

Another weekend is upon us, and this one is definitely going to be the highlight of my month. I’ll be heading off to Toronto for a bunch of fun adventures, including birthday celebrations, running, lunching and brunching with some of my besties, and I’m so extremely thankful to be able to see so many of them at once. Apologies in advance if you follow me on Instagram and I happen to flood your feed over the next couple of days!

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Work It Out

Back at the beginning of March I declared that I was going to incorporate 1 speedwork and 1 hill training run into my schedule each week, and so far, that’s going really well. Even though I haven’t been outside yet (which will be changing this weekend), these workouts have been happening on the treadmill. While the scenery isn’t as interesting as being outside, I really like the satisfaction of seeing that speed or incline number being a little higher each week. If you’re training for a spring race but can’t seem to get out of steady-state pace mode, this one’s for you.

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Mile repeats aren’t the sexiest of running sets, but there’s a reason they’re so popular and that’s because they work. Just as this article states, miles are short enough to enough to build speed, yet long enough to build stamina when you do them at a ‘comfortably hard’ pace. (Think something around what you’d run for a 5k race.) I’ve been tossing these into my weekly workouts a lot lately, and today’s routine is one that I did earlier this week.

The Mighty Mile Repeats Workout

In this session, you’ll do a few speedy intervals shortly after warming up to ensure your body is ready to work. Then you’ll move through 3 mile repeats, done at a pace that challenges you but doesn’t leave you totally dying after a couple of minutes. Depending on how fast you are, this could take between 6 and 10 minutes. I’ve plugged in the speeds I use in the far right column as an example (and so that I can look back in a few months to track improvements), but definitely adjust for your own abilities. I’ve allocated 2 minutes of rest after each repeat, but if you need more, feel free to take it.

Fit Bit Friday 134 - The Mighty Mile Repeats Workout

Click here to print the PDF.

Turn It Up

I’ve been a long-time fan of the Goo Goo Dolls, but their music isn’t really the type I’d normally work out to – until now. A couple of weeks ago I posted Take Me Home by Cash Cash, and while doing a little more exploration on Youtube for similar songs, I found Lightning, a mix they’ve done featuring John Rzeznik, the Goo Goo Dolls’ lead singer. This tune’s got his very recognizable voice, plus the upbeat, energetic Cash Cash beat. Enjoy!

Have A Read

Now before you go, I’d love to hear…

  • What are YOU up to this weekend?
  • Runners: What are your thoughts on mile repeats? Do you do them often? Love them? Hate them and avoid them like the plague?
  • Looking back on your week, what’s one thing you’re most proud of?