Monadnock Regional Milers

5K/10K workout

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

I started using the negative split run after about 6 years of coaching distance runners and realizing that high schoolers had a hard time conceptualizing what a “tempo” run was. Many times their regular “easy” runs would turn into these as either the distance or the pace would eventually catch up with the lesser trained or slower athletes that tried to stay with the faster guys. So what I did was steal a concept where the athletes would begin on an easy run for time, get out to the half way mark, and turn around and come back faster than they went out. Due to the fact that part way out on a run you’re more tired than before you started, running faster on the way back helps develop appropriate pacing and forces athletes to focus on preserving their form during the end of the run. The workout isn’t intended to be an all out “ballbuster.” You should feel good and strong when you finish, not splayed out. Tempo runs are supposed to happen at your aerobic/anaerobic threshold so you should finish feeling fast and confident. The rail trail headed north towards Hancock/Greenfield would be a great place to run a negative split run.

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.