Monadnock Regional Milers

5K/10K

workout 600 meters smooth => 600 meters quick => 200 meters smooth => 200 meters quick, 2x / 3x

Distance Focus (training for more than 10K as max race distance), 3x / 4x/ 5x

We consider the 300/100 and 600/200 workouts, tune up workouts intended to gets us up into a higher gear without getting to the point where we get lactic acid buildup or take anything “out of the tank.” We start the workout running either 300 or 600 meters smoothly, uptempo, but not fast. As we approach the end of this section we anticipate the pace change and prepare to take the pace to race pace or faster.

At the end of the first section, we make an aggressive pace change and run the next 300 or 600 section quickly but efficiently. At the end of the second section, we go into float made, where we “coast” through the next section. We DO NOT actively slow down! We run this third section with solid form, trying to run as quickly-as easily as we can. Approaching the end of the third section, we again prepare for the tempo change and with either 100 or 200 meters to go we bring the pace and effort level back up.

This workout helps engage the lifter muscles used for speed and pace change, allows the athlete to get used to running faster pace without really putting the hurt on. It’s a great simulator workout, a way to get in some cautionary speed, and being continuous in nature, helps stave off injury.

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.