oooo-I'm really on a Running Times high. There are just a few workouts that I want to get filed away for later. This one is for 10ks.
The best workout:
3 x 2 miles at goal 10k pace
5 min jogging recovery
Buildup workout #1:
6 x 1 mile
start this 8 weeks before your 10k
at goal pace with 3-4 min joggin recovery.
10-12 x 400m at 5k pace, 200m jogging recovery
Buildup workout #2:
2 miles + 4 x 1 mile
Six weeks from 10k
2 miles at 10k pace, 5 min resting jog.
1 mile repeats at 10k pace, 3-4 mins resting jog.
3 m tempo run or race 5k
Buildup workout #3:
4 weeks from race
2 x 2 mile + 2 x 1 mile
at 10k pace, 5 mine resting jog between 2 mile repeats
3 min resting jog between 1 m repeats
20-24 x 200m
at 5k pace, 200m jog betwen
BEST WORKOUT EVER:
3 x 2 miles
RACE you 10k
I haven't tried this out yet, up will do for my next 10k
(please, it says "The Best 10k Workout," that's worth trying!)