One-Hour Workout: Speedwork For 5K To Half Marathon Prep
The speedwork in this session is performed at a short, manageable pace with a small window of recovery.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s run workout comes from coach Andrew Dollar of Nashville-based FTP coaching (Ftpcoaching.com). “This is one of my favorite track workouts,” he says. “I will use this for athletes targeting races from a 5K to a half marathon. It is a longer workout but the speedwork is performed at a short, manageable pace with a small window of recovery and there is an added benefit in the extended cool down. Additional mileage post-speedwork will force the body to recruit additional muscle fibers to help compensate for a taxed aerobic system. This is a simple way to build additional strength to deal with fatigue late in races.”
RELATED: Do Speedwork Now, Benefit Later
Warm-up:
1.5 miles of easy, steady jogging
4×50 meter strides
5 min of basic run drills
Main Set:
8-12 x 300 meters at a pace faster than your upcoming race pace with 100 meter easy jog in between
(For faster than race pace, a half marathon runner targets 10K pace, a 10K runner targets 5K pace and a 5K runner targets 2-mile pace.)
Cool-down:
2–3 miles easy pace (pay attention to form)
RELATED: 8 Weeks To A Half-Marathon PR