Hello and welcome to the Thoroughbred RunCast. My name is Jake Schmitt, I am the Co-Founder of Thoroughbred Run Studio.While it's our desire to physically run with you every single time you want to head out for a run, we know that's not always possible. This guided Thoroughbred Workout is for you to take us with you outside on the bike path, trails, or even on your own treadmill! Most of these workouts will sound very similar to our Thoroughbred workouts we do inside. Every single run will begin at your easy pace, using the first few minutes to warm up your legs and get ready for work. We will move into strides, 15 – 20 second accelerations, then head into the full workout from there. Conveniently, TEMPO pace outside is the same as it is inside, the effort you can sustain for roughly 1 hour, it’s your medium effort, if we ask you to run as little faster than tempo YOU SHOULD be able to, if we ask you to slow down you will happily do so. Important to remember, while you do in fact have a "tempo pace" it is highly encouraged for you to focus on effort. Effort is always repeatable, pace is not always repeatable. Especially if you are dealing with the elements outside, wind, soft trail surface, slight inclines, you name it! So, remember focus on effort over pace.During these RunCast workouts, the most noticeable difference will be the recovery between efforts, we’re not on treadmills, so no 15s standing rest, the rest will be a little longer. We will use a combination of standing rest, shuffle recovery where you are basically at float speed jogging/walking, and easy pace that same effort you began your warm up at. If at any point you don’t know exactly what to do, but you’re running, then you’re probably A OK. All right! Without further ado, let’s go for a run!
Today’s WorkoutWarm up3 x 20s strides3 x 2:30 tempo3 x 45 sec1 x 2:30 tempo2 x 60 faster than tempo4 x 30 sec FAST2 x 90 sec faster than tempo!1 x 3min close***Donate to our RunCasts CLICK HERE
Today’s WorkoutWarm up2 x 30 second strides2 min tempo90 tempo2 min tempo3 x 60 sec faster than tempo4 x 30 FAST2 x 90 accelerate to closeCool down ***Donate to our RunCasts CLICK HERE
Today’s WorkoutWarm up3 x 20s strides2 x 1:30 tempo2 x 2:30 tempo1 x 3:00 tempo1 x 3:30 tempo3 x 45 fast3 x 30 FAST2 x (60 tempo, 30 FAST)30 FAST3:30 tempo acceleration to CLOSE FAST***Donate to our RunCasts CLICK HERE
Today’s Workout Warm up3 x 20 strides 2 x 90 tempo3 x 30 fast2 x 90 tempo3 x 30 fast3 x 40 FAST2 x (60 tempo, 30 fast)Cool Down ***Donate to Forward Together CLICK HERE
Today’s Workout Warm up3 x 20 sec strides2 x 2:00 tempo3 x 60 sec fast2 x 80 sec tempo1 x 2 min tempo3 x 45 FAST1 x 3 min tempo5 x 30 1 x 3 min closeCool down ***Donate to Forward Together CLICK HERE
Today’s Workout Warmup3 x 30 strides3 min tempo90 sec tempo acceleration60 second fast4 x 30 sec FAST2 min tempo2 x 80 tempo acceleration3 min tempoCool Down***Donate to Forward Together CLICK HERE
Today's WorkoutWarm up3 x 20s strides2 x 3 min2 x 2 min2 x 60s fast3 x 30s FAST1 x 3 min tempo w/ 3 surges3 x 40s FAST2 x 90 tempo accelerationsCool down***Donate to our RunCasts CLICK HERE
Today's WorkoutWarm Up3 x 20s strides2:30 tempo2 min tempo4 x 60s fast2:00 tempo3 x 45 fast4 x 90 tempo accelerations3 x 30 fast4:00 tempo***Donate to our RunCasts CLICK HERE
Today's WorkoutWarm Up3 x 20s strides2 x 30s, 60s, 90s, 90s, 60s, 30s2 x 30s FAST!Cool Down***Donate to our RunCasts CLICK HERE
Today's Workout:Warmup3 x 20s Strides1 x 3:00 tempo1 x 2:30 tempo1 x 2:00 tempo2 x 90 tempo5 x 45 fast3 x 30 fast2:30 tempo3 x 30 FAST3:00 tempo finish Cool down
Today's WorkoutWarm Up3 x 20s strides1 x 2 min tempo2 x 90 tempo2 x 60 faster than tempo2 x 30 FAST2 x 60 FAST2 x 90 faster than tempo1 x 2 min finish FASTCool Down***Donate to our RunCasts CLICK HERE
Today's WorkoutWarm Up3 x 20s strides2 x 90s tempo2 x 60s faster than tempo6 x 45s FAST (45s rest)2 x 90s faster than tempo & FINISH0s rest between setsCool Down***Donate to our RunCasts CLICK HERE
Today's WorkoutWarm Up3 x 20s strides1 x 15 minute Tempo5 x 20s FAST2 x 5 minute Tempo (60s rest)4 x 20s FASTCool Down
Today's WorkoutWarm Up3 x 20s strides9 x 2:00s, 2:00 broken down into 60s tempo, 30s float, 30s FAST30s rest between setsCool Down
Today's WorkoutWarm Up2 x 20 - 30s strides4 x 30s faster than tempo (30s rest)2 x 3:00 tempo pace (60s rest)3 x 30s faster than tempo (30s rest)2 x 3:00 tempo pace (~60s rest)4 x 30s faster than tempo (30s rest)1 x 3:00 push & accelerate to the FINISHCool Down
Today's WorkoutWarm Up3 x 20s strides4 x 30s Fast (30s rest)3 x 45s Fast (45s rest)2 x 60s Tempo (~30s rest)2 x 60s Fast (60s rest)3 x 45s Fast (45s rest)4 x 30s Fast to the Finish! (30s rest)Cool Down
Today's WorkoutWarm Up3 x 20s strides1 x 5:00 tempo pace1 x 4:00 tempo pace1 x 3:00 tempo pace2 x 2:00 (1st tempo pace 2nd can be a little faster)2 x 60s faster than tempo pace3 x 45s faster than tempo pace1 x 3:00 push & accelerate to the FINISHCool Down
Today's WorkoutWarm Up3 x 20s strides1 x 90s tempo pace1 x 60s tempo pace2 x 60s tempo pace with a pace change3 x 45s faster than tempo pace2 x 60s tempo pace2 x 45s faster than tempo pace4 x 30s FASTCool Down
Today's WorkoutWarm Up3 x 20s strides1 x 3:00 gradually build to tempo pace1 x 3:00 tempo pace1 x 2:00 tempo pace5 x 45 slightly faster than tempo pace (30 - 45s rest)1 x 3:00 tempo pace8 x 60s (60s rest)First 4 repetitions are tempo with a change paceSecond 4 repetitions are all slightly faster than tempo pace building to FINISHCool Down
Today's WorkoutWarm Up3 x 20s strides1 x 3:00 gradually build to tempo pace3 x 30s slightly faster than tempo pace (30s rest)1 x 3:00 tempo pace3 x 30s slightly faster than tempo pace (30s rest)2 x 90s roughly 60s tempo pace & then slight change pace2 x 60s slightly faster than tempo pace (60s FULL rest)6 x 30s slightly faster than tempo pace (30s rest)1 x 3:00 build to the finish line!Cool Down
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