Try this workout to build speed and strength
This is a great workout for anyone training for 10K or less
Stumped for workouts this week? If you’re training for a race that’s 10K or less, this speed workout that alternates between six-minute and three-minute intervals will help you work on your race pace while also incorporating some speed into your training to make you a stronger, faster runner.
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The goal of this workout is to run the longer six-minute sections at your 10K goal pace, then to crank up the speed during the shorter intervals to get down to 5K pace or faster. This will force you to run fast when your legs are already tired, which will build strength to help you get through the last couple of kilometres of your race. The workout isn’t long and is easily completed in less than an hour, including warmup and cooldown.
Warmup: 10-15 minutes easy jog, followed by form drills and strides
Workout: 6 min., 3 min, 6 min, 3 min.; 2 min. rest between each interval
Cooldown: 10-15 minutes easy jog, followed by light stretching.