"You will become a much stronger runner with Egg Weights leading to better running economy and improved performance."
Founder, SmartRunning.org
On this page you’ll find brief descriptions of Egg Weight running routines, so you can better understand how best to use them. For each type of workout, we have also provided an example run and a suggested weight size to become a stronger overall runner. Please consult a physician before starting any new exercise regimen and always stretch, warm up and cool down before physical activity.
What: Runs of 80 to 100 meters at about 80-90% top speed, please allow for plenty of recovery. It is important to focus on form and arm drive during each run. Strides are typically done after an easy run or as part of a pre-race warmup.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Egg Weight Strides teach you how to run relaxed but fast and with power. They’re great to work on your running form. As with other short, fast repeats, Egg Weight strides put you through a fuller range of motion than normal runs, and this greater mobility and arm drive can make you more efficient at all paces and run distances.
Example: After an easy 2-mile run, complete 8 x 100-meter Egg Weight strides. Be sure to have plenty of standing or walking recovery as needed in between runs.
What: Short 200-400-meter repetitions at your mile race pace. These are typically thought of as “turnover” workouts. They are light and used as a secondary routine after a hard training week.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Short repeats have many of the same benefits as strides—increased efficiency and turnover, plus push form development as you move through your full range of motion. Holding the pace longer makes you increase intensity and repeating this process at a fast pace will dramatically improve your finishing kick and arm drive using the Egg Weights.
Example: 8-12 x 200 meters (mile race pace) with a 200-meter jog between repeats. On jogging repeats, emphasize arm drive and full extension to keep heart rate up and focus on form, always exercise with caution and walk if necessary.
What: Repetitions of between 60 and 90 seconds at or slightly above mile race. Longer distance runners will typically do one or two Egg Weight running repeat sessions per month. Jog recovery at a distance rate rather than time to make sure you recover and can complete each repeat at a similar pace and distance.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Running repeats measure how efficiently you use oxygen when running. Improving your running repeats enables you to go farther at a given pace.
Example: 10 x 400 meters at mile race pace, with a 400-meter jog between repeats.
What: 800 and 1600-meter repeats at 5K race pace or a little faster, recovery at a jog pace 80% of the time it takes to run each repeat. These will be your hardest workouts in your Egg Weight training week.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: VO2 max is the maximal aerobic capacity or the highest rate to which you deliver oxygen to your muscles during aerobic activity. Compiling minutes of back to back work at this high effort level will help boost your VO2 max and make you a much stronger runner over time.
Example: 6-8 x 800 meters at 5K race pace, with a 600-meter jog between repeats. Be sure to listen to your body and walk if necessary and remember to accentuate your arm drive during recovery.
What: 1-2 mile repeats at about 5K or greater race pace, with a recovery jog that lasts 80-90% time of each repeat.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Aerobic intervals improve VO2 max while also helping you prepare for longer distances at an increased pace.
Example: 4 x 2K at 10K race pace, with an 800-meter jog between repeats. Be sure to listen to your body and walk if necessary and remember to accentuate your arm drive during recovery.
What: Medium range run 4-6 miles at a moderately hard 85% race pace. Egg Weight tempo runs are very hard workouts for the half, full and ultra-marathoners, but provide performance boosting endurance when done regularly at monthly intervals.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Tempo runs increase the body’s ability to work at a very high percentage of your maximum aerobic capacity. They also develop confidence and mental toughness for continuous faster paces during race days.
Example: 4 - 5 mile runs at half, full, or ultra-marathon race tempo.
What: Run at your marathon pace for ½ marathon distance with a warm up and cool down of 1 – 2 miles each. Marathoners do 2 or 3 of these long runs during build-up for race day.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Marathon runners must build mental and physical toughness to hold a faster than training pace during race day.
Example: 13 – 14 mile run with a 1 – 2 mile warm up and 1 – 2 mile cool down with the main run being 10-12 miles.
What: Distances run that get progressively faster over time. Start at an easy pace for 1 – 3 miles and get faster every mile so the last few miles are at race pace or faster. These hard workouts help to create a drive to the finish or closing speed which can help racers track down race leaders within the finishing miles.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Progression runs build physical and mental strength and the ability to increase a race pace even when tired. They are a terrific way to push yourself in preparation for race day.
Example: A 10-mile run with easy progression from warm up speed to speed greater than race pace over time.
What: A walk, hike, or run done the day before or after a hard workout, long run, or race. Intentionally keep the pace and incline as gentle as possible, especially after a hard race or hard workout. Listen to your body and pay close attention to sore muscles to prevent injury.
Beginner: ¾ pound
Intermediate: 1lb pound
Advanced: 1.5or 2.0 pound
Why: Recovery days are just as important as hard training days. Your body needs rest to reboot and get stronger. Training too fast, too hard, for too long can cause injury and muscle strain.
Example: A 3-6-mile walk, hike, or run with an easy pace and incline.
