This week's workout Wednesday comes from Steelhead Coaching, an awesome coaching group based out of Portland. Time to get that heart pumpin' with this dynamic workout.
As we near our race season it's essential to work all our HR zone systems. I come across many athletes that drone along without much variance in speed/pace or HR. I've never run a race where I stayed at a particular HR and pace the whole way. There are hills, turns, starts, aid stations, and other participants as well as the sometimes bathroom break. Challenge your physical systems.
This workout is designed to start sharpening your fitness work and build that speed you want. You've probably been doing some base work and have begun to feel your fitness getting better. Now is an excellent time to push your body in short bursts towards that end goal of a faster run. This work is a great way to teach your body to accept a quicker pace. You can increase the surge times as the weeks go by allowing adaptation of speed to occur. Staying controlled through this workout mitigates the chances for pushing yourself too hard which can lead to injury.
Warm Up: 5 - 10 min (walk/jog/run)
The WU is more important than you realize. Your heart is much happier over time if you warm it up and warm it down after workouts.
Main Set: Surges - 10K distance
Run 2 minute at a 5K pace, recover 1 minute
Run 1 minute at a 5K pace, recover 30 seconds
Run 30 seconds at 5K pace, recover 30 seconds
Repeat for entire 10K
Your recover pace should be about 80% of your 10K pace.
Warm Down: 5 - 10 min (run/jog/walk it out)
Thanks again to Steelhead Coaching for this workout!