Cross-Road Out-and-Back
Workout - Cross-Road Out-and-Back
- 10min @ 6'30''/km
- 50min @ 5'45''/km
- 10min @ 7'00''/km
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Here are the key takeaways from The Running Channel’s Running With: Meet The Presenters so you can try these ideas right away. The full video is worth watching, there’s plenty more context.
Key points:
- You don’t need a specific age or background to start. The presenters draw on years of experience, from school cross-country through modern marathon training.
- Training philosophy varies. Some runners stick to time-based runs (60 minutes at a comfortable clip), others work toward distance targets (5 km, 10 km, a 20-mile out-and-back).
- Out-and-back runs are simple: pick a start, run a set distance out, then reverse home. No need to plan a closed loop.
- Audio during training is up to you. Headphones can motivate on regular runs. Most racers find them a hindrance on race day.
- Runners gravitate to different distances. Some like 5k or 5-mile parkruns, others target 10k. The 20-mile out-and-back is another go-to for endurance.
Workout example (actionable today):
- Pick your total distance. We’ll use 12 km here.
- Structure it in out-and-back blocks: 3 km out and 3 km back, then repeat to hit 12 km.
- Follow time or instinct, whichever suits you. With time as the anchor, aim for 60 minutes at a steady pace.
- Try different things to stay engaged: a curated playlist, or silence.
Practical tips:
- Break runs into mental chunks (10-minute windows) to keep focus.
- Working in both miles and kilometres? Pick one and don’t switch mid-run.
- A Pacing app removes the math. Input a target and let it feed you pace updates.
Closing note: try an out-and-back. Scale to your fitness, log it in your Pacing app, and see what works.