Boosting Endurance With The Kara Goucher NIKE+ Workout Mix

If you'd like to be notified next time I write something, sign up for email alerts or subscribe to my RSS feed. Thanks for reading!

Haven’t run the Kara Goucher Endurance Workout for a while and with several base building runs under my belt I decided it was time to incorporate some faster running into the mix.

Naturally I picked the hottest day of the year so far to attempt the workout and I must admit it was challenging towards the end to keep the pace going. I guess my body will take a little while longer to adapt to the 90+° weather we’re experiencing at the moment.

A couple of months ago I wrote a brief review of the NIKE+ workout which you can read at Blaine Moore’s excellent Run to Win web site. Today was the third or fourth time I’ve followed Kara Goucher’s workout and it seems to get a little more enjoyable each time I run it. The music is varied and Kara keeps chiming in at relevant points to keep me focused and motivated.

Basically the workout consists of a 5 minute warm up, followed by 4 x 4 minute hard efforts, each with a 4 minute recovery period. To finish off you run another 5 minutes to cool down. I covered 5.5 miles in just under 40 minutes. which equates to an average 7:00 per mile pace.

Splits: 7:22 6:58 6:35 7:11 6:49

Full details below: