Lately I really enjoy creating running workouts for myself because it makes the miles more meaningful and the time seriously fly by. I have also found that giving some structure to my miles has pushed me to break out of my comfort zone and pick up the pace much more often which is the best way for me to tackle speed work on a regular basis.
This 10K speed workout came together last week when I wanted to push my pace for 3 miles.
However, after completing those 3 miles, I realized I still had more to give and wasn’t ready for switching solely to recovery/easy running to finish out my run so I added in 2 miles of .50 mile recovery/.50 mile speed.
With the remaining .20 as a cool down, the total was 6.2 miles.
I was crazy sweating from this 10k speed workout which either means it was extra hot outside or I worked myself really hard. Or maybe a combination of the two? I don’t know, please try this workout and let me know if you find yourself drowning in your own sweat too.
Here’s what my workout looked like:
I took the warm up mile seriously and then got down to business. I didn’t mean to run the 3 miles in negative splits but it happened anyway which was fine with me! I just tried to push myself.
For miles 5 and 6, I slowed to a recovery pace for half a mile and then picked up the pace again which is really challenging after pushing your pace for 3 miles and then slowing down for a bit.
The .2 mile cool down brings you to your 10k distance (6.2 miles). You can always continue running easy if you want to run more but this 10k workout left me satisfied.
Please note that I didn’t focus on hitting a specific pace. I have an idea of what my goal half marathon pace should be but quite often during my runs (especially in the summer), I don’t focus so much on hitting a specific pace all of the time but on giving a really genuine effort.
Running by effort right now helps to keep some of the pressure off (I never liked pressure) while still putting in the work you need to do in order to improve your running and tackle your goals.
My October 3rd half will be here before I know it so hopefully all of this sweaty speed work is going to pay off!
Other running workouts of interest:
Negative Split Running Workout <- my favoriteNew 10k Speed Workout #running #10k #speedwork #halfmarathontraining #FitFluential Click To Tweet
Favorite race distance?
Which running shoes do you wear for speed work?
What’s for breakfast today?