10 days have past since I last posted about my running steak and I’m still going strong. Over the past 10 days I’ve ran 34 miles which consisted of 2 long runs, 2 speed work days, and 6 moderate or easy days. My favorite workout over this stretch is listed below and is this weeks highlighted workout.
Bike/ Run
I started doing this workout several months ago and it has stuck as something I do every other week. The 1st time I did it I was thinking about doing a Triathlon so I was trying to add in some biking without taking away from my running. I have since changed my mind on the Triathlon part but I still like riding the bike because of the different muscles that it targets. Biking helps with a lot of the supporting muscles which ultimately will help improve your running.
Time needed- 1 hour
10 minutes on the stationary bike.
1.0 Mile run
Repeat 3 times
Here is the breakdown of my most recent workout:
10 Minute Bike 2.8 Miles
1 Mile Run 8:34 Pace
10 Minute Bike 2.7 Miles
1 Mile Run 8:19 Pace
10 Minute Bike 2.7 Miles
1 Mile Run 9:13 Pace
Since I’m running shorter distances during this workout I try to run at a faster pace so I would count this as speed workout. Speed work is good to do, but should only be done on a limited basis to avoid injury. I try to only do speed work once a week and usually after I have done a few easy days. I normally run a little faster on the days that I do speed work, but since I was also adding miles and time on the bike I thought this would be a good zone to stay in.
Give this work out a try and let me know what you think.
Thanks for reading and happy Running!!