Workout Wednesday: A Canada Day-themed speed session

In honour of our country’s 148th anniversary, we decided to have some fun with Workout Wednesday and suggest something that pays tribute to each and every year since Canada’s confederation in 1867.

Here then, are a few fun ways to pay tribute to 148 years of Canadian independence, history and general all-round awesomeness:

• Go for a 148 minute long run! That’s 2 hours and 28 minutes of running and coincidentally the current Canadian marathon record held by Lanni Marchant.
• Run as little as 1.48K or as long as 14.8K. If you have absolutely no plans, 148K is probably possible within 24 hours (but we don’t recommend it).
• Run your usual time and distance but incorporate 148 seconds—2 minutes and 28 seconds—of speed work such as hills or short intervals.
• Finish you run with several 148m strides, which are fast accelerations lasting no more than 30 seconds.
• Because it’s a holiday, go for a run at 1:48am… or pm (your choice)!
• Run faster repeats lasting 1 minute 48 seconds.
• Run a fartlek consisting of pick-ups lasting 1 minute, 4 minutes and 8 minutes long with as much rest in between as needed.

Most importantly though, be sure to enjoy and celebrate the reasons you run and what being a Canadian runner means to you.