Landmark Sprints

Workout - Landmark Sprints

• 12min @ 5'45''/km
• 7 lots of:
  • 1min @ 3'45''/km
  • 30s rest
• 12min @ 6'30''/km

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Intro

Here’s what we pulled from Three Types of Run Every Runner Should Do | Mix Up Your Running With These 3 Runs on Running Channel. The video is worth your time. The essentials are below so you can attempt these runs right away.

Key points

• Speed work (intervals): short, powerful efforts followed by recovery periods build VO₂ capacity. Aim for roughly 8% of your weekly mileage as speed-focused work.
• Long slow run (LSR/LSD): easy, aerobic-paced running (roughly 65 to 70% of max heart rate) over longer distances builds fat-burning ability and stamina.
• Recovery run: after tough workouts, keep the effort very light. Stay below the aerobic threshold and conversational so your body can bounce back.
• Pacing tip: for interval work, let recovery equal half the sprint time (a 2 min sprint, then 1 min jog).

Workout example

Speed-work session (miles or kilometers, your choice):

1. Warm up for 1 mi (1.6 km) at an easy, conversational pace.
2. Spot a visible landmark (tree, mailbox, sign, whatever’s nearby).
3. Sprint to it. Aim for 30 seconds to 1 minute of hard effort.
4. Recover by jogging or moving slowly for half the sprint duration (a 30 sec sprint, then 15 sec jog), or take a full minute if that works better.
5. Repeat 6 to 8 times.

Long slow run: on a Sunday, run 10 to 12 mi (16 to 19 km) at a relaxed aerobic pace, gradually adding a mile each week.

Recovery run: after a hard workout, do 3 to 4 mi (5 to 6 km) at an effortless pace, keeping below 65% max heart rate. Stay loose enough to hold a conversation.

Closing note

Rotate these three run types through your weekly schedule. You can adjust distances and pace in the Pacing app to fit your current fitness. Give it a try, and watch the full Running Channel video for more detail.

References

• Three Types of Run Every Runner Should Do | Mix Up Your Running With These 3 Runs - YouTube (YouTube Video)