Try This On Your Next Long Run (Weekly Running Training Vlog) - That Running Guy

Intro

This is a quick summary of “Try This On Your Next Long Run (Weekly Running Training Vlog)” from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Even‑pace game: Run your long run at a steady target pace to train pacing consistency and keep ego in check.
• Strength work: Simple walk‑in squats (3 × 10) once a week to build leg stability; keep knees behind toes.
• On/Off tempo session: Alternate faster “on” miles with slower “off” recovery miles to simulate race‑pace efforts and improve 5K speed.
• Recovery run: Easy 4‑5 mi jog after hard days to shake out legs.

Workout Example

Monday – 10‑mile Long Run (Even‑pace game)

• Target pace: 7:40 min/mi for the whole run.
• Chris kept the first 4 mi exactly on target, then a few stray miles (7:00, 7:36, 7:39) – the idea is to stay as even as possible.

Wednesday – On/Off Tempo (≈8 mi)

• Warm‑up 1 mi easy, finish with a few strides.

Tuesday – Strength

• Walk‑in squats: 3 sets of 10 reps with light weight. Keep knee behind toe.

Thursday – Recovery

• Easy 4‑5 mi at conversational pace.

Closing Note

Give these ideas a try on your next long run or tempo day, and feel free to tweak the paces to match your own. You can easily customise the intervals in the Pacing app and keep tracking your progress. Happy running!

References

• Try This On Your Next Long Run (Weekly Running Training Vlog) - YouTube (YouTube Video)

Workout - On/Off 5K Sharpening Tempo

• 10min @ 9'00''/mi
• 3 lots of:
  • 0.0mi @ 6'20''/mi
  • 0.0mi @ 7'13''/mi
• 10min @ 9'00''/mi

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