This week’s treadmill workout assumes you know your race paces for a marathon, ½ marathon, 10 K, 5 K, 3 K and 1 mile. Very few of us do (I’ve never actually run an official 5K, I jumped straight into long distances). So, below, you will find other ways to determine your paces for this workout. First, though, the workout:
- Warm-up 10 to 15 minutes at an easy pace. Take the full warm-up time – you need it.
- Run 6 minutes at marathon pace. Jog slowly for 1 minute.
- Run 5 minutes at ½ marathon pace. Jog slowly for 1 minute.
- Run 4 minutes at 10K pace. Jog slowly for 1 minute.
- Run 3 minutes at 5K pace. Jog slowly for 1 minute.
- Run 2 minutes at 3K pace. Jog slowly for 1 minute.
- Run 1 minute at 1-mile pace. Jog slowly for 1 minute.
Now, you have a choice. You can cool down and be happy that you just completed a strong 40-minute workout, or you could jog slowly for 4 more minutes and then repeat the whole sequence.
If you are unsure of your race paces, you have a couple of options:
1) Use perceived exertion: For marathon pace, run at a 5 on a scale of 1-10 (10 is all-out effort); for ½ marathon pace, use a 6; for 10 K, use a 7; for 5K use an 8; for 3K use a 9; and for the 1-mile – give everything. When running the marathon and ½ marathon paces you should be challenged, but holding back somewhat.
2) If you know one of your race speeds, use that. For example, if you know you can run a 5K at a pace of 7 mph, then add about 15 to 30 seconds – or .3 to .5 for faster speeds and subtract .3 to .5 for slower speeds. For the 7 mph 5K (25:30) example, your marathon pace would be about 6.2, your ½ marathon pace might be 6.5, your 10K pace 6.8, your 5K pace 7.0, your 3K pace 7.3 and your all-out 7.5-7.7 mph.