Last two Tuesdays running, I've done mile reps, as documented on the website, and on the Thursdays, I've done a fartlek or a LT session. Now on Tuesday I'm departing for my holiday, on the 2nd week of which I'm running a 10km race. Therefore, my last oppurtunity for a real measured workout comes on Monday. I wanted to do a speed endurance combo session, but fancied something a little different, and perhaps less physically taxing than 4 to 6 x Mile, 90 sec recovery. How does this sound for a workout?
1 Mile warmup,
3 Miles @ 10km pace +10 to 15 sec/mile,
4 minute jog recovery,
2 x 1 Mile @ 5km pace, 90 second jog recovery,
800M Easy pace,
800M @ 3km-mile pace,
400M Easy pace,
400M eye-balls out
1 Mile cooldown
[total quality distance= 5.75 Miles]
Its a variation on some of the workouts featuredin Sandrocks book 'Running Tough'. Looks less taxing than Mile reps (both mentally & physically). Yet it covers a greater variety of energy pathways? Any thoughts? Is it going to be too tough/long? Coaches? Athletes? Physicians? Any other ideas for a good all-inclusive 10km workout? i.e it covers sustained pace, pure speed & finishing kick? The floor is yours...