Monadnock Regional Milers

change of pace, focus on form

5K/10K workout
300 meters “smooth”, 300 meters “quick”, 100 meters “smooth”, 100 meters “quick”
4x / 5x
run 300 meters at a fast recovery pace, then pick it up to race pace for 300 meters, then coast through 100 meters and get back up to race pace for the last 100 meters = 800 meters total
+ 4-6 x PU200’s 

Distance Focus (more than 10K as max race distance)
300/100 workout
5x /6x
+ 4- x PU200’s

This workout was created so my high school runners could get in a little “change of pace” training right before a meet without emptying the gas tank. I will have them do two or three of these the day before a meet simply to get the legs moving and to make sure they don’t get too used to easy running pace, the speed they do most of their easy runs at. Which makes this an excellent early season workout or tuneup workout to do before running a race you want to run well or PR in. Once you get used to a particular pace to train at, getting out of that pace can be hard. The body works towards efficiency, and if most of your mileage is run at 8 minute pace, that’s where it will go automatically. The idea of speedwork is to adjust what is normal, provide a range of normal, making it easier for you to step it up when the time comes. This workout provides such a stimulus without making you “go to the well.” 

Pushup 200’s are intended to force you to work on good form by doing 20 pushups (or to failure) and immediately getting into an up tempo 200. Truthfully, the # of pushups completed and/or the speed of the 200 are not important. What is important is that your upper body gets tired out, forcing you to focus on good form if the 200 meter running segment is to be any good. If you need a break aerobically, it needs to happen after the run, not after the pushups. 

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.