Learning to control effort so you don’t go out too fast in races (a common problem) is one of the keys to running success. Many athletes find this hard to do, but it’s a trick that you can practice in every workout so that it becomes natural to you.
I first did the following workout after joining the McMillan Elite training group. Like many training groups, ego can take over when you are running with athletes of a similar standard. The result was always the same though. The athletes who could relax and control the first reps were always the ones who were flying and running strongly at the end. I learned a lot from running this workout many times so I like to prescribe this workout to athletes as a great way to learn control.
Start with 15-20 minutes of easy running for your warm-up
6-8 x 1K at around 10K effort (Use the McMillan Calculator to calculate your goal pace)
End with 15-20 minutes of easy running to cool-down
Take 1 minute in between the repeats. If you go too fast in the early repeats, you’ll really suffer in the last few so keep it under control. Over time, you can increase this to 8-10 repeats and it will help you analyze how fit you are becoming. If you are recovering quickly then you can increase the pace. If the recovery seems about right then think about extending the amount of reps you do. Both of these options allow you to get the best out of your body and what it can handle.
Andrew Lemoncello is a McMillan Running Coach. Learn more about our Personal Coaching where you can train with a coach like Andrew by your side to plan your training and talk about race strategy, performance nutrition, injury prevention, stretching, and much more.
“I have achieved my goals for 5K, 10K, and now a Half Marathon – thanks McMillan Running!”
-James W, RunClub member