#1 - Workout of the Week

As promised here is the first installment of my Workout of the Week.

It's a workout that I found on the Runner's World website.  Here you go:

The Even Steven Workout

Start with your usual pre-workout warm-up. Then run the following in order:

• Run 10 minutes at marathon effort
• Jog 2 minutes at your easy-run effort
• Run 8 minutes at half marathon effort
• Jog 4 minutes
• Run 6 minutes at 10K effort
• Jog 6 minutes
• Run 4 minutes at 5K effort
• Jog 8 minutes
• Run 2 minutes at slightly faster than 5K effort
• Jog 10 minutes as your cool-down

The Short Steven Workout

This is a shorter version of the above, great for when you are time crunched or are focusing on shorter runs.

• Run 5 minutes at marathon effort
• Jog 2 minutes at your easy-run effort
• Run 4 minutes at half marathon effort
• Jog 3 minutes
• Run 3 minutes at 10K effort
• Jog 4 minutes
• Run 2 minutes at 5K effort
• Jog 5 minutes
• Run 1 minute at slightly faster than 5K effort
• Jog 10 minutes as your cool-down

I would love to hear feedback from those of you that try it out. 

Happy training!