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.
Next week:
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.
Next week:
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
Next week:
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!)
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2 comments:
3x2-miles is good, as is 6x1-mile. But for fun you should try 4x(6x200m)... drop the rest between each 200 from 90", 75", 60", 45", 30" and 15", then repeaat. Fastest average.
Hi! I'm behind you.
Good luck!
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