With the building excitement of an upcoming race, it can be easy to run too hard or too much in the days just before race day. My training partner introduced me to an easy run workout that I have used to balance out the need to rest and the need to settle some pre-race race pace nerves. Most of the run is at an easy pace, but the short bursts of speed help keep my legs feeling fresh and my mind at ease.
First, decide on the total miles that you want to run. Run the first mile easy. Run at half marathon pace for the first minute of the second mile. Then finish the second mile at your easy pace. Repeat this until you reach the beginning of your last mile. Run your last mile easy.
You can adjust your pace and the time spent running each interval based on the distance of your race. For a 10k, I would suggest running your 10k pace for 30 second intervals instead of 1 minute intervals. Going too fast for too long will leave your legs sore for the race. Remember the goal is to finish this workout feeling fresh and ready to race!
This workout can also be used on easy run days.
Do you have any easy pre-race workouts that have worked for you? Let me know!
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