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5K/10K workout
Distance Focus (more than 10K as max race distance)
6x
Each training group flips a total of three coins to determine the length of the repeat for the evening. Three heads means three laps for that repeat. Two heads would mean two laps and one head would mean one lap. Each training group would follow this scenario until they’ve flipped the coins six times. Once your six sets are done, the workout is over. As some of you might have figured out, all tails means no repeats for that set and the workout just got shorter. Call it luck.
The benefit to a workout like this is that the question of the distance remains for every throw, so the workout can not be predetermined mentally before you get started. This makes an athlete more open to unpredictable situations that we encounter along the way. In addition to that, the speed at which the workout is conducted is going to differ dependent on which of the three distances your training group ends up with for the various repeats. This workout tends to be tougher than you think!
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.
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