Monadnock Regional Milers

5K/10K workout 300 meters “at pace”, with 200 meters of recovery running 6x / 7x / 8x

Distance Focus (more than 10K as max race distance) as above 10x / 11x/ 12x

This workout is a hybrid between the CONT 200 workout and the 500/300 workout. It stretches out the “at pace” while offering the same recovery the athlete has gotten used to. Again the stress of the workout (both physically as well as physiologically) is in the later repeats, not the early ones. Make sure that you adhere to the pacing goals early on so you can be on track and even get aggressive at the end of the workout. The workout can always be “toughened up” by running the recovery as quickly as possible while still getting enough rest to complete the appropriate number of repeats.

Beginning runners: Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.