View Workout (Debra Hancock)
(Untitled)
March 8, 2023 (Morning)
Exercise Type: Run
Comments:
This is a great 10k workout!!
Warm up 5 to 10 min easy
Stop stretch etc.
Run 5 min. Hard (10k pace… not 5k pace effort)
Jog 5 min. Easy (9’s and 10’s)
Walk 1 min.
Repeat that 11 min. Set twice for a total of 33 min. Not including warmup.
I’m really looking for there to be a change of pace between the 5 min. Hard and 5 min. Easy...
If you can give me an idea on paces that’s would be great, but I’m looking for something like low 8’s for the hard and 10’s for the easy jog depending on conditions.
The walk can be as easy as you need!
Cooldown 5 min easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.64 Miles | 43:05 | |||
| 0.51 Miles | 5:00 | 9:48 / Mile | Warmup | |
| 0.62 Miles | 5:00 | 8:03 / Mile | ||
| 0.53 Miles | 5:00 | 9:26 / Mile | ||
| 0.06 Miles | 1:00 | 16:40 / Mile | ||
| 0.61 Miles | 5:00 | 8:11 / Mile | ||
| 0.52 Miles | 5:00 | 9:36 / Mile | ||
| 0.06 Miles | 1:00 | 16:40 / Mile | ||
| 0.63 Miles | 5:00 | 7:56 / Mile | ||
| 0.52 Miles | 5:00 | 9:36 / Mile | ||
| 0.06 Miles | 1:00 | 16:40 / Mile | ||
| 0.52 Miles | 5:05 | 9:46 / Mile | Cooldown |