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 offers plenty to unpack—we’ve summarized the key takeaways so you can try the workout right away. Watch the full video for deeper context.
Key Points:
- Structured plans matter less than adaptability: when a holiday threw off Andy’s schedule, he stayed consistent by letting go of perfection and simply getting out for his runs.
- Clear goals and external accountability drive adherence—sharing split times with coach Andy Hobbs and tracking progress publicly keeps runners on track.
- Mental well-being plays a starring role; learning to accept both the good days and the hard days, plus 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 circumstances pile up.
Workout Example:
- Warm-up: easy jog + light strides.
- Interval set: 3 × 3 min @ 8–9/10 effort, 2 min easy, then 1 min @ 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 ~8 min/mile, last 5 mi pick up to ~6 min/mile if feeling good.
- Long run (optional): 10 mi steady/easy, no watch, enjoy the scenery.
Closing Note: Test this flexible interval + threshold combo today, dial in the paces using the Pacing app to match your fitness level, and find a friend or coach to keep you honest. The accountability will help you stay engaged, and the miles will build your fitness over time.
References
- THAT WAS TOUGH! Dealing with training and running motivation | Challenge Andy EP3 - YouTube (YouTube Video)