Shakeout: Life Goals

Getting the most out of workouts from warmup to cooldown

If you want to keep your running fresh and exciting, it’s important to set goals. Ideally, these goals should contain a mix of short and long-term projects with enough achievable milestones anchoring the middle to keep you motivated, curious, and inspired.

At the moment, my short-term goal is to run a sub-6 minute mile on or around my 51st birthday in early July. It’s been a few years since I ran an all-out mile, and I’m interested to see what these old legs can do with a little encouragement and a dose of anaerobic training.

For paid subscribers in this week’s Shakeout, we take a closer look at an interval workout that will make you faster, stronger, and tougher. Plus, a deep dive into every middle aged runner’s favorite exercise: the clam shell. To the track we go!