Workout of the Day: 2 x 1 Mile, 2 x 3 Miles, 2 x 800m
2 x 1 Mile, 2 x 3 Miles, 2 x 800m
Intensity — 10K pace on 1 Mile reps, 15K pace on 3 Mile reps, 5K pace on 800m reps
Recovery — 2 minutes walk/jog after each rep, 4 - 6 minutes between sets
Exertion — 8/10
Context & Details
Half marathon race speeds is typically 2-3% slower than lactate-threshold (LT) velocity. As LT speed improves so will half-marathon tempo. Additionally, training at 10K pace upgrades LT velocity as well running economy at 1/2 marathon. These two performance variables, improved LT velocity and running economy are big keys to improving half marathon racing ability.
This session is meant to upgrade both LT velocity and running economy. The 2 x 1 mile at 10k pace initiate this advancement, but it is the 2 x 3 miles at 15K pace and final 800m reps at 5K where significant stress takes places to signal adaption in these areas.
The 3 miles reps, because prefaced by the 1 miles at 10K pace, will drive significant improvement to LT velocity as the runner is in a slight, but not abundant, state of fatigue before starting this portion of the workout. Spending 6 miles at LT velocity is adequate time for excessive lactate to build up and slip into the bloodstream, however, because the pace is controlled, it will not be unmanageable to keep pace.
The final 800m reps at 5K speeds are designed to upgrade running economy. After 8 miles of steady work, the runner will be fatigue, but by taking the recommended recovery intervals between sets of work they’ll be energized enough to go at and sustain 5K speeds for 800m — but it will not be easy!
In this scenario, running 800m reps at 5K speeds will drive significant enhancements in running economy for 1/2 marathon, but will do little to advance 5,000m ability. The point of introduction of 800s at 5K pace in this workout comes when fatigue is at its highest which will dampen the neuromuscular power output ability of the runner. In reality, even though 5K pace is called for, the perceived effort by the runner will feel more like 3K speeds at this point in the session.
I place this session in the heart of a heavy training period for a half marathon. It’s worth performing once every 3 weeks. Which means an athlete will perform it only 2-3 times during a build up before the target half marathon.