The Get It Done Session

Workout - The Get It Done Session

• 12min @ 6'00''/km
• 20s @ 3'20''/km
• 20s @ 3'20''/km
• 20s @ 3'20''/km
• 20s @ 3'20''/km
• 3 lots of:
  • 3min @ 4'30''/km
  • 2min rest
• 1min @ 4'00''/km
• 12min @ 6'00''/km

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Intro: here’s a breakdown of THAT WAS TOUGH! Dealing with training and running motivation | Challenge Andy EP3 from The Running Channel. The episode covers a lot. Below are the key takeaways so you can try the workout today. Watch the full video for deeper context.

Key points:

• Adaptability matters more than rigid plans. When a holiday threw off Andy’s schedule, he stayed consistent by letting go of perfection and just getting out for his runs.
• Clear goals and external accountability help. Sharing split times with coach Andy Hobbs and tracking progress publicly kept him on track.
• Mental well-being matters. Accepting good days and hard days, and using runs to reset your mind, sustains training long-term.
• Accessible workouts (easy runs, recovery days, short repeats) prove their worth when fatigue or life piles up.

Workout example:

• Warm-up: easy jog plus light strides.
• Interval set: 3 x 3 min at 8-9/10 effort, 2 min easy, then 1 min at 9/10 effort, 60 s recovery, 2 min recovery between sets.
• Threshold: 2 mi at threshold pace (around 10K race pace, roughly 8-9 min per mile if you’re targeting a sub-15 min 5K).
• Recovery run: 5 mi easy, first mile around 8 min/mile, last 5 mi pick up to around 6 min/mile if feeling good.
• Long run (optional): 10 mi steady/easy, no watch, enjoy the scenery.

Closing note: try this flexible interval and threshold combo today, dial in the paces in the Pacing app, and find a friend or coach to keep you honest. Accountability helps and the miles build your fitness over time.

References

• THAT WAS TOUGH! Dealing with training and running motivation | Challenge Andy EP3 - YouTube (YouTube Video)