3 x 2 miles at 10K goal pace with 5 min recovery jog
I use two-mile repeats frequently to gauge an athletes readiness for a 10K or half-marathon. In fact, I find that if you can run your 10K goal pace for this workout, then you have a great chance at running that time in the race.
Here’s how the workout goes:
Start with your usual warm-up
2 miles at 10K goal pace; followed by a 5 minute recovery jog
2 miles at 10K goal pace; followed by a 5 minute recovery jog
2 miles at 10K goal pace; followed by a 5 minute recovery jog
End with your usual cool-down
I suggest you perform this workout in the last month before your race but not closer than nine to 12 days before it to allow enough time to recover before the event.
I also have a great sequence of lead up workouts in my World’s Best 10K Workout article. You will enjoy that article too.
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Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.
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