One-Hour Workout: From Base To Race Run

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s run workout comes from Tony Zamora, the founder of TZCoaching based in Oak Park, Ill. “I love the spring because it’s a transitional period, going from your long base training in the winter to more race-specific efforts,” Zamora says. “This run workout incorporates some shorter, high intensity intervals along with a long tempo, giving you a good use of your base miles along with the race efforts you’re going to need!”

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Warm-up
10 min easy run, including a few 30-second pickups.

Main set
4–6 x ½ mile all-out efforts, with two minutes walking recovery between each. These should hurt! Concentrate on proper form and minimize the amount of bouncing you do. Focus on moving forward with each step, not up and down.

Then run 1–2 miles at your 5K pace.

Cool-down
5-10 min easy jog including 2–3 x 10 second sprints.

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