I've got a running workout that is going to help you smash your goals. Were always talking about different ways to train on
the Running Channel.
So today I'm going to put my money where my mouth is and take you along with me to show you what to
expect. First though it's time
to warm up.
So let's get going.
So we're starting off this workout with a nice easy pace, 20 to 30 minute warmup.
We are some of the best coaches in the world from the training peaks platform for their favourite workouts.
And this one is Greg Mcmillan's 10K goal pace workout.
But you can adapt the basic principles of this workout if you're training for other
distances. Beautiful weather for it, isn't it?
I've decided to do 20 minutes, not just because of the rain, but because it's a longer session and I
don't want to risk burning out before it finishes.
So the workout itself is three times two mile intervals with five minutes of
jog recovery in between each one.
The reason behind this workout is to get you running at goal race pace,
five minutes in 15 to go.
So, this workout is all about pacing.
If you're going for a specific time in a race, then you need to practice that pace in training.
So then that pace comes naturally to you on race day.
This is a hard workout though, and so you might want to build up to it.
So rather than doing three times two miles, you can start off by doing six by a mile, then
build that up to 1 2 mile effort and 4 1 mile reps then build it up again,
to 2 2 mile efforts and to one mile reps and then your recoveries between
each one would be 3 to 4 minutes.
If you're just doing mile reps and then building up to five minutes recoveries if you've got two mile
reps. I prescribed this workout for my 10K runners because I
want them to get ready for the demands of the race.
First off, I want them to get very comfortable with running goal
pace, particularly when they're tired, and that's the beauty of this workout
sequence and particularly the three times two miles you get a lot of
practice at running your goal pace.
The second thing is, I want them to get used to the mental challenge
that will happen in the second half of the race.
You need a lot of mental toughness training if you're gonna run your best in a 10K and there's
no doubt the workout sequence and particularly the three times two miles it
allows you to develop the mental toughness that will help you race your best.
And thirdly, I want them to know if they're gonna be able to accomplish their goal or not by
doing the workout sequence and particularly the three times two miles, if you can hit
your goal pace in those workouts, you can feel very, very confident that you
can achieve your goal on race day.
So this session is perfect if you're training for a 10K, but you can adapt it for other distances.
If you're training for a 5K, you could do five times 1K intervals.
Or if you're training for a half marathon, you could do five times two mile intervals at race pace.
The key is just training at that race pace because that will massively help you when you come to do that
final effort or race.
So, I'm coming to the end of my warm up now and it's time for the meaty part of the session to begin.
I've got that first interval of two miles at race pace followed by a five
minute recovery.
Now I've set my goal 10K time as being 45 minutes, which means I need to hit
7:15 per mile pace or 4:30 per kilometer.
Let's see how this goes ready.
First interval, let's go.
Getting into the first two miles is always going to be hard.
I spent the first 500m here settling into the pace, but each time you come back to this workout, it
will get easier.
You start to feel the pace and know how fast to go, which is exactly where you want to be for race day.
Oh ok. Set number one done.
That was so tough.
But it's really fun to hit those paces and I'm very glad I've got five minutes to recover
now, let's go.
One set done feeling good, very happy to have a recovery pace.
This is definitely slower than warm up pace because my legs need it.Sas the
session goes on, you'll start to fatigue, which is completely normal, don't worry.
But this is where the session really starts to pay off.
If you can stick on target pace and keep good form, even when you're tired, then it will be a
breeze come race day.
Two out of three done.
Whoa, this is tough.
This is really tough.
But hey, if it's not tough then you're probably not working hard enough.
By breaking down the six miles into two mile chunks
it should make it easier to stick on that goal pace, but it will still be tough.
The second set was where I started to doubt myself, but I tried to dig in, keep focused and
power through the set.
One more set to go.
If you're struggling at this point, then you can just do two or you can split the final two miles into
2 1 mile reps with 3-4 minutes recovery between each one.
I'm going to try and do the full two miles.
Let's see how this goes.
Going into the third set
I was feeling really tired.
This is a super tough workout to do, but the five minute recovery has really helped me to recuperate
and get ready for the next effort.
If you're finding it tough at this point, then there is always the option to just do two sets
or split the final two miles into two sets of one mile.
Set number three done.
I am so happy with that.
That was definitely the hardest of the three.
But I got myself through it knowing that after this one I'm done and now all I've got
left to do is to cool down 30 minutes at a nice easy pace.
The purpose of the call down is to bring your heart rate back down nice and slowly and safely.
So let's go do it.
So that is the goal pace workout.
Such a good workout to try and one that is definitely going to help you come race day.
If you're looking for more awesome workouts, coaching and training plans, then definitely go and check out the
training peaks platform.
All of the information that you need is in the description of this video.
Are you going to give that workout a try or have you got any other tips on how to hit your goal pace
on race day?
Let us know in the comments. Give this video a massive thumbs up if you haven't already.
And please do click subscribe and we'll see you next time on the running channel.
Right, I'm off for a warm shower.