Running

To break the monotony of the slow summer runs, today’s variations:

4 km @ 5:05/km
5 km @ 4:15/km
4 km @ 4:55/km

I need to start doing this. When I'm not training for a race I usually just combine running 2-3/week + strength training, but just slow/easy runs. I don't do speedwork and it does get monotonous. How do you plan your variations?

I don’t know. I try to listen to my sensations. I started with a goal pace of 4:30/km then I saw I was able to push more and just went with my legs. Ended up doing 4:25 4:17 4:20 4:08 and 4:05.

Makes sense. How do you know what's your baseline for doing speed variations when you're "off season'? I'm definitely nowhere close to my race pace so don't want to overdo it

Randomly 😅
I also do 2 days of strength and 4 of slow runs. But the routine is killing me. I find more joy lifting than running lately (because of the fast progress of lifting since I’m a beginner) so I need to revive my running desire by trying something different. If the weather permits it I’ll try to mix some speed in.