Summer is a great time of year to race 5K and 10Ks. You can build speed and strength before heading into a long-distance training segment in the fall. Currently, I’m training for the Peachtree 10K on July 4th. I’m following a Jack Daniels training plan. There are two workouts in the program that I’m enjoying that are very specific to 10K training. I’m (hoping) they will produce results come race time!
Workout 1: 6 x 1 mile at goal race pace with 1-minute rest between sets
Workout 2: 3 x 4 minute at 30 seconds faster than race pace with 2 minute rests between sets
The first workout is my reality check. It’s letting me know whether my 10K goal pace is realistic. The 1-minute rests between intervals is enough time to recover to prevent too taxing of a workout. Doing this workout helps me practice running at a goal pace while realistically adjusting my expectations.
The second workout reminds my body how to run faster than my 10K pace. This interval work makes my 10K pace feel slightly easier. And it gives me the strength to surge or maintain pace up hills.
George Parker 