WORLD’S BEST 10K WORKOUTĪfter this buildup of workouts, you’re ready to attack the ultimate 10K workout. If, however, you’re struggling to hit your goal pace even on the first 2-mile repeat, then your proposed goal pace is too aggressive and you should re-evaluate. Your body is becoming calloused to the mental and physical stress of 10K pace. By now, you should be feeling much more ready to attack your goal time. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. Again, take a 5-minute recovery jog after each 2-mile repeat. This time, run two 2-mile repeats at goal 10K pace.
BUILDUP WORKOUT # 3: 2 X 2 MILE + 2 X 1 MILEįour weeks out from the race, the workout advances yet again. 1, you will get in 6 miles of running at your goal pace. Next, run four 1-mile repeats at goal 10K pace, taking 3 to 4 minutes recovery jog between each. Six weeks out from your 10K, advance to the following workout: Run a 2-mile repeat at your goal 10K pace then take a 5-minute recovery jog. Some runners try to “beat the workout” by running faster but that isn’t the goal. One thing I find helps is to just focus on goal 10K pace, not faster. Many athletes become worried that their goal is out of reach, but trust me: You just need to complete the workout sequence and you’ll be ready. Don’t be surprised if you struggle in this workout.
BUILDUP WORKOUT #1: 6 X 1 MILEĮight weeks out from your 10K, run six 1-mile repeats at your goal 10K pace, taking 3 to 4 minutes recovery jog between each. As such, you must build up to it, and this buildup of workouts turns out to be some of the best training you can do to run a fast 10K. It’s a simple workout but oh-so-hard to accomplish. If you can perform three 2-mile repeats at your goal 10K pace in the last one to two weeks before your race, you will achieve your goal time. It’s not an easy workout and you probably can’t do it right away, so you’ll need to build up to it with the sequence of workouts outlined here, which, when combined with supplementary workouts, creates an exceptional training plan for your next goal 10K. After running countless 10Ks and coaching runners who have run countless more, I’ve found one workout to be the absolute best to prepare you for the distance.
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