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 Mark Driscoll and his preferred workout to do during a 10K buildup.
8 x 3:00 “on” with 2:00 recovery.
“This is my favorite “swiss army knife” workout structure. The pace of both the repetition and recovery interval can be tweaked depending on the goal of the session and the timing in one’s training.”
The basics of the workout:
“This workout could be done a couple of times in a 10-week training block with a slightly different structure.
8 x 3:00 @ 10k effort with 2:00 easy jog.
8 x 3:00 @ 10k→5k pace with 2:00 jog. Begin the first 3-4 reps by locking in to your goal 10k pace. In the second half of the workout, work the pace down to your goal 5k pace.”
A good venue for the workout:
“The first version of this workout can be done on rolling terrain where you can focus on effort rather than exact paces and splits. The second version should be run on a surface and elevation profile that mimics the characteristics of your goal race. If you are gearing up for the Wedge Run 10k, find a nice flat stretch of road that will allow you to get in a consistent groove or rip it on the actual race course by running the greenway system through the River Arts District.”
When is a good time to incorporate the workout:
“Complete the first version of this session early in your training block to get a feel for a strong and controlled effort while building your capacity for future sessions.
The second variation should be completed within the last 2-3 weeks of your training cycle. As you get closer to your goal race, you want to be able to lock into your 10k pace early in the workout and practice pushing yourself to get faster by the end.”
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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:
