Workout of the Day: 3 x 3,000m + 4 x 400m
3 x 3,000m + 4 x 400m
Intensity — Cutdown from 15K to 10K to 8K paces on 3Ks, 1500m or better on 400s
Recovery — 3 minutes after each 3K, 2 minutes between 400s
Exertion — 8/10
Context & Details
There’s a lot to like about this workout for the 10K runner.
It’s specific — over 70% of the work volume is performed at 10K pace or faster.
It’s progressive — the runner practices faster and faster velocities as fatigue increases.
It’s dense — the recovery intervals are purposely incomplete to expose the runner to near race-like internal conditions.
It works — repeating this session 3 - 4 times in the specific period once every 2-3 weeks will significantly upgrade the runner's ability to race a 10K at their highest level.
This workout effectively upgrades several important performance variables including running economy, resistance to fatigue, lactate-threshold velocity, aerobic power, and mental callousing.
To make this session harder or easier manipulate the recovery intervals.
Options include —
EASIEST: extending the recovery interval times for a less stressful session
MODERATE: shorting the recovery periods for a more specific session
HARDEST: set a pace expectation to be achieved during the recovery periods, such as marathon pace, for a more strenuous session.