Monadnock Regional Milers

Fitness test, tempo work 

5K/10K workout

10 Lap Time Trial, 3 min on, 3 R

10 laps run uptempo (by effort), 3 minutes quick, 3 minutes recovery, until ten laps have been covered

Distance Focus (more than 10K as max race distance)

same as above

The ten lap time trial is a fitness measurement that allows you to compare the fitness level you are currently at with a measurement you’ve taken previously or with one you will take in the future. The idea is that your going to run “up-tempo” for the first three minutes then ”coast” the next three in an effort to recover. The idea is to run the ten laps as quickly as possible without turning the workout into ten laps all out effort. As a runner gains fitness, the speed for the “up-tempo” 3 minutes will likely increase. Additionally, the “coast” speed will also improve, meaning through improved fitness, the total time in which it takes to cover ten laps will get faster. *** Important! it’s imperative that you keep track of your results. Unless you have something to compare it to, the end time will be relatively useless. Really this goes for all your speed work.

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.