Get in Race Shape: 3,2,1 Rust Buster Workout

Suddenly it’s June 26th and the weeks of promising to get into summer race shape are past. If you’re ready to de-rust your legs, here’s a workout that will get you back into the racing mindset without too much stress or pressure. Don’t be fooled; everyone who does this workout (including me) starts by thinking it sounds easy and concludes that in fact, it’s pretty darn hard. It’s two sets of 3 minutes, 2 minutes, 1 minute at a “pretty darn quick” pace.

Come on, it's time.

Come on, it’s time.

Here are the details:

Warm up for 2 to 3 miles.

3 minutes at just faster than 5K pace.

Recovery. Here’s the beauty of this workout; there’s no set recovery time. Jog until you feel ready to attack the next segment.

2 minutes at 95% of max. Yes, this should be hard.


1 minute at 95% of max.


3 minutes at just faster than 5K pace.


2 minutes at 95%.


1 minute at 95%.

What’s the goal of this workout and why no prescribed recovery times? The goal of this workout is not to build strength but to remind your legs that they can run fast and to re-develop some turnover. Enjoy the recovery periods because the work periods should be really hard work.

Need to keep your hair out of your face while you’re busting off the rust? Sweaty Bands giveaway still going through Monday night.

Give the 3,2,1, workout a try and let me know how you like it!


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