The Plan:
Intervals. 60-70 Minutes:
3/11/2Warm-Up: 10-20 minutes easy running (Zone 2)
5 minutes of running drills
5×15-second strides at RPE 7-8
Main Set: Repeat 6-8 times
3 minutes at 10K race pace (target 6:54/km)
2.5 minutes easy jogging recovery
Stop when maintaining pace is no longer sustainable
Cool Down: 10-20 minutes easy jogging (Zone 2)
Pre-Workout Fueling:
- 1 hour before run: Maurten Drink Mix 160
15 minutes before run: Maurten Gel 160025 Training Log – Drumming Up Speed by the Waterfront
The Execution:
A bright, blue afternoon by the waterfront—just breezy enough to remind me it’s not quite spring, but at 7°C (feels like 2°C), I wasn’t about to complain.
Though the prescribed pace for today’s intervals was 6:54/km, I ran largely by feel, aiming for a pace I could confidently hold for a 10K effort. Here’s what I hit:
- 1st Interval: GAP 6:12/km
- 2nd Interval: GAP 6:18/km
- 3rd Interval: GAP 6:12/km
- 4th Interval: GAP 6:04/km
- 5th Interval: GAP 5:35/km
- 6th Interval: GAP 5:48/km
- 7th Interval: GAP 5:37/km
- 8th Interval: GAP 5:39/km
Considering how comfortably I managed these splits, I’m questioning whether my prescribed 10K pace of 6:54/km is accurate. Based on this session, my true current 10K pace feels closer to 5:45-6:15/km.
A Rhythmic Revelation:
In a twist to my usual setup, I ditched my playlist of varying tempos and instead ran with drum & hi-hat backing tracks.
- Warm-up & Cooldown: 150 BPM
- Main Workout: 180 BPM
The result? Absolute magic. No tempo fluctuations, just a steady rhythm keeping my cadence in check. A small tweak, but a game-changer for maintaining consistency in my stride.
Final Thoughts:
The pace debate aside, this was a strong session. I felt smooth, in control, and locked into a rhythm—both physically and musically. Looking forward to testing this pacing further.
Training plan designed by MoTTIV.