Running Workouts | Jared Ward Running Workout – Runner’s World

Jared Ward, like most of us, is trying to find his footing during the coronavirus pandemic. After finishing 27th in at the Olympic Trials, he originally had a full plate of spring races. But since many races are currently canceled or postponed, it forced him to pause.

For Ward, training has been going slow since trials, and a virtually nonexistent spring racing season has afforded him time to take a break.

“In this pandemic, I think that’s okay. I had lined up a pretty rigorous racing schedule this spring, but when everything canceled, I took some down time,” Ward told Runner’s World.

Instead, he’s been focusing on cross-training and strength training in his basement. And recently, he’s started incorporating running back into his training in preparation for (hopefully) a fall racing season.

“It’s been a nice reset,” he said.

During a typical marathon training season, though, Ward works with his longtime coach Ed Eyestone.

“He’s coached me for the last 10 years, and I’ve loved our relationship,” Ward said.

He aims to get in around 110 miles, spread out through six days, using Saturdays for his long run and resting on Sundays. Ward splits his runs into morning and afternoon sessions.

“It’s easier if I get out the door before my kids are up, but as I get older, and they get older, it gets harder and harder,” he said.

Some days, this means eating a full breakfast and getting really warmed up in the morning, pushing his workout to 10 or 11 a.m.. But then that puts his double around 4 or 5 p.m., so he said he prefers to get out earlier.

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For cross-training, Ward rides his exercise bike two to three times per week, although he’s been doing it more during this off season. And he loves to get out on his when the weather is nice.

Lately, Ward has been working on conquering hills. While he’s always felt good about his ability to run downhill, he’s now working on becoming a better uphill runner and more resilient on the downhills over the course of a marathon.

“I’m not sure I had quite enough of them going into the trials. It’s tough to prepare for hills,” he said. “Too much hill work, and I end up injured, but not enough and I’m not ready for tough courses.”

And though Ward is working on improving his hill-running strategy, he’s got a few workouts that help him power through every race. Here’s how you can recreate them.

For all of Ward’s workouts, he warms up with 15 to 20 minutes of easy running, followed by dynamic stretching, including A-skips, B-skips, and leg swings, and three or four 15- to 20-second strides. As his workout starting paces increase, so does the amount of time he spends on dynamic stretching and strides.

Ward’s favorite workout is 2-mile repeats, during which he runs at his half marathon pace. Here’s how you can incorporate this workout into your own training. Use our pace charts to find your own pace for these.

Why do it: Interval workouts, like 2-mile repeats, help you nail down proper form, which results in running more efficiently. They also help increase your VO2 max (or how efficiently your body uses oxygen), and help you get faster and stronger at all distances.

How to do it:

• Warm up with an easy 15 to 20 minutes of easy running, followed by dynamic stretching.
• Map out a 2-mile route (or use a track). Aim to run each set at half marathon pace.
• Take 3 to 5 minutes rest after each 2-mile effort.
• Repeat 4 to 5 times.
• Cool down with an easy jog and stretch if any muscles feel tight.

How to customize it: Ward’s half marathon pace is around 5-minute miles, so you can recreate the effort by mapping out a route that will take you 10 minutes to complete, regardless of distance. Rest for 3 to 5 minutes, and repeat 3 to 5 times.

Workout 2: Tempo Run

Ward and Eyestone also do 5- to 6-mile tempo workouts. “I love 5- to 6-mile tempos, so we do them all the time—at least once a month,” Ward says. “I think almost every runner should be doing tempos monthly.”

What it is: A tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. You should be able to hold this pace steadily (but not too easily or comfortably) for at least 20 minutes—it’s faster than a conversational pace, but not all-out. Your tempo pace should be about .

How to do it:

• Warm up with an easy 15 to 20 minutes of easy running, followed by dynamic stretching.
• Pick a distance (Ward runs 5 to 6 miles) and hard-effort (but not all-out) pace to run.
• Hold that pace for the duration of your run.
• Cool down with an easy 1- to 2-mile jog.

Digital Editor Her love of all things outdoors came from growing up in the Black Hills of South Dakota, and her passion for running was sparked by local elementary school cross-country meets.