10K: Two Essential Training Workouts
Posted by George Parker on
Workout 1: 6 x 1 mile at goal race pace with 1-minute rest between sets
Workout 2: 3 x 4 minute at 30 seconds faster than race pace with 2 minute rests between sets
The first workout is my reality check. It's letting me know whether my 10K goal pace is realistic. The 1-minute rests between intervals is enough time to recover to prevent too taxing of a workout. Doing this workout helps me practice running at a goal pace while realistically adjusting my expectations.
The second workout reminds my body how to run faster than my 10K pace. This interval work makes my 10K pace feel slightly easier. And it gives me the strength to surge or maintain pace up hills.
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