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Benchmark A Better You: Week 3 Run Workouts


Welcome to the third week of Triathlete’s Benchmark A Better You run month! By now you should have already done either your benchmark 5K or test set last weekend and last week’s workouts, but if you’re a little late to the party, you can still do your benchmark and simply shift the workouts’ start date accordingly. You can find week 1 here and week 2 here. Whenever you start, you won’t want to miss out on this opportunity to jumpstart your running this year with handwritten workouts from one of the sport’s top run coaches, Bobby McGee!

Each Monday we’ll post the run workouts for the week with a brief explanation and tips on how to properly complete each session. While you shouldn’t run more than suggested, feel free to sprinkle in swims, bike sessions, cross training, and core/strength workouts where your schedule (and energy levels) allow. 

Also, each week will have two “flavors”: beginner and advanced. You should consider yourself a beginner if you come from a non-running background, are returning to running after a long time off, are recovering from an injury, or are looking to increase your running volume very slowly. Those who choose the advanced options should have a moderate-to-high running background, been running through the winter, or those who are confident in their running ability. To be clear, “beginner” does not mean slow, and “advanced” does not mean fast—a  triathlete who is a lifelong runner with little-to-no history of injury should follow the advanced program, even if he or she averages 12 minutes/mile in a 5K.

This week’s workouts finally introduce some pretty strong efforts, building off the last two weeks’ slow ramp back into shape. Be sure to read each workout carefully and be realistic about your level as the intervals get longer with more reps. Pay close attention to how your body feels through each set and adjust as you’ll just be getting your “fast feet” underneath you for the first time in a while. Don’t rush the rest intervals or warm ups, especially this time of year!

Benchmark a Better You: Run Workout Week #3

Note: Session notes are located after the weekly table.

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