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 definitely worth your time — we’re sharing the essentials so you can attempt these runs immediately. The full video offers more depth if you want to explore further.

Key Points

• Speed work (intervals): Short, powerful efforts followed by recovery periods strengthen VO₂ capacity. Target roughly 8% of your weekly mileage as speed-focused work.
• Long Slow Run (LSR/LSD): Easy, aerobic-paced running (roughly 65–70% of max heart rate) over extended distances builds fat-burning ability and stamina.
• Recovery run: After tough workouts, keep the effort very light; stay below the aerobic threshold and stay conversational to allow your body to bounce back and prevent burnout.
• Pacing tip: For interval work, let recovery equal half the sprint time (for example, 2 min sprint → 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 — shoot for 30 seconds to 1 minute of hard effort.
4. Recover by jogging or moving slowly for half the sprint duration (say, 30 sec sprint → 15 sec jog) or take a full minute if that works better.
5. Repeat 6–8 times.

Long Slow Run: On a Sunday, run 10–12 mi (16–19 km) at a relaxed aerobic pace, gradually adding a mile each week.

Recovery Run: After a hard workout, do 3–4 mi (5–6 km) at an effortless pace, keeping below 65% max heart rate, and focus on staying loose enough to hold a conversation.

Closing Note

Rotate these three run types through your weekly schedule – you can quickly adjust distances and pace in the Pacing app to fit where you’re at right now. Give it a try, and check out the full Running Channel video for more thorough insights!

References

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