Each week, ARC will be showcasing one of our members’ tips for preparing for our signature 10K race in May. This week, we are featuring Kate Schwartz & her favorite workout to do during her buildups. Kate’s 90 second intervals workout is a great staple for building both speed and endurance at any point in your training block. Kate’s top performance in the 10K is a 34:59 clocked during a 2015 workout, which was the hardest she has ever completed.
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The basics of the workout:
After a thorough warmup, (I like to do 3 miles) the workout is:
3 sets of 4 x 90 seconds at 10K pace or faster with 60 seconds rest between repeats. Take 3 minutes of active rest between each set. (That’s 12 total repeats).
The goal is to keep each rep at a consistent pace. Cool down for at least a mile or two afterward.
A good venue for the workout:
The greenway along the river is a great place for this workout, especially if you want a preview of the Wedge Run 10K course. The nice thing about a time-based workout like this one is that you can complete it almost anywhere.
When is a good time to incorporate the workout:
I like to complete this workout early in the season to help me develop speed after taking some time off of racing. It’s also an excellent benchmark workout to complete later on and see if you can work your paces down.
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Ready to challenge yourself at the 10K distance? Sign up for the Wedge Run 10K on May 14, 2022 at the link below:
