We’ve teamed up with the world-renown coaches at McMillan Running on our Premium Training Plans for Runners. The Marathon, Half Marathon, 10k and 5k plans are designed and curated by Greg McMillan, who has been raising the standard for coaching runners of all ability levels.
To give you a sample of what you’ll get in a Training Plan, we’ve asked Greg McMillan and his team to share some of their favorite workouts. Each week we’ll be posting a free workout from them to give your running routine a kick in the butt.
What it is: 3 x 2 miles at 10K goal pace* with 5 min recovery jog between each
I use two-mile repeats frequently to gauge an athlete’s readiness for a 10K or half-marathon. In fact, I find that if you can run your 10K goal pace for this workout, then you have a great chance at running that time in the race.
2 miles at 10K goal pace; 5 minute recovery jog
2 miles at 10K goal pace; 5 minute recovery jog
2 miles at 10K goal pace; 5 minute recovery jog
I suggest you perform this workout in the last month before your race but not closer than nine to 12 days before it to allow enough time to recover before the event.
Start with a 2-3 mile warm-up, then run three 2-mile repeats at your goal 10K pace. Take a 5-minute recovery jog between each repeat. Cool down afterwards for at least 1-2 miles.
*Use the McMillan Calculator to best determine your 10K goal pace.
Tip: Prepare for this intense workout like you will your race — be well-recovered, properly hydrated and fueled. Use the equipment you will use in the race and run at the time of day that you’ll be racing. This is a great workout for improving your lactate threshold speed – one of the most important predictors of race performance.
If you’re Premium, don’t forget to use your lap button and tag your workout WoW: #DuecesWild so we can see how it looks with the new Workout Analysis feature.