This workout can serve a variety of purposes depending on exactly how it’s executed and when in your training plan you use it. We recently used it as a last key workout before a 5,000m race.
The workout is a version of the famous “Michigan” workout. This version looks like this:
- 1 Mile at 10k Pace followed by 3:30 recovery (walk and/or jog)
- 2k at 10 Mile to Half Marathon Pace followed by 2:30 recovery
- 3/4 mile at 5k Pace followed by 3:30 recovery
- 2k at 10 Mile to Half Marathon Pace followed by 2:30 recovery
- 1/2 mile at 3k Pace followed by 3:30 recovery
- 2k at 10 Mile to Half Marathon Pace followed by 2:30 recovery
- 1/4 mile at Mile Pace
This version is perfect for an athlete competing at the 5k or 10k. However, an athlete training for a longer distance race could slow the interval paces a bit and make the tempo portions a bit longer. An athlete training for a shorter distance event could quicken the interval paces a bit and make the tempo portions a bit slower. The options are limitless in being able to manipulate this type of workout to fit your needs.