![]() ![]() You can do this workout on the track or on a flatter stretch of road or paved path. 6-8 x 1K at 10K race effort, with 2 minutes of easy jogging in between. ![]() This is a great workout for runners who want to run faster at longer distances such as the 10K, half marathon, and even marathon. The longer repeats train you to hold a faster pace for further, while the short recovery intervals allow you to run an overall higher volume at this pace than you could during a continuous training run. This workout features more kilometer repeats at 10K race pace in order to build your speed endurance. Fewer and faster workouts will build your top-end speed, while more repeats will improve your ability to sustain speed over a longer distance. Much like mile repeats, kilometer repeats can be adapted for a variety of workouts: fewer repeats at 5K race pace or faster, or more repeats at a slightly slower but still demanding pace.
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