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5K/10K workout
10 x 200 meters CONT with 200 meter recovery
10 continuously run 200 meter repeats, at goal 5K race pace, with a recovery jog of 200 meters, starting with a recovery 200 as well
Distance Focus (more than 10K as max race distance)
10 x 200 CONT w/200m R
10 minutes easy recovery running
10 x 200 CONT w/ 200 m R
This workout can be measured many different ways which is why I consider it my bread and butter workout. If your tuning up for a race, by running the “quick” repeat section at race pace you prep your legs for the speed you want them to move at for the race. Run the recovery real easy and it’s a nice tuneup before the race. If you want more strength from the workout, add an extra set of CONT 200 repeats to bulk up the mileage. If you want a more tempo based workout, run the “quick” repeats at race pace, but only back off a little on the recovery sections. If we are doing more than one set, we’ll run right at pace for the first ten, recover how we need, and time the entire workout. On the second set, we’ll decrease recovery time and towards the end of the set, start cutting down the at pace time so we are going faster. Then a comparison of the two sets can be measured against each other.
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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