Alternating Pace Challenge
Workout - Alternating Pace Challenge
- 2.0km @ 6'30''/km
- 5 lots of:
- 1.0km @ 5'00''/km
- 1.0km @ 6'30''/km
- 2.0km @ 6'30''/km
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Intro
A look at “A.I. Marathon Training Diary Part 2: Journey to Gothenburg 2023” from RUN SDJ. Practical sessions you can run tomorrow. Watch the full video for context.
Key points
- 5 km CrossFit Global run: three laps of the box at 4:45-5:15 min/km, finishing around 24:32.
- 22.5 km long run: 2 h 12 min at about 6:00 min/km. Felt slow; he plans 5:30-5:40 min/km next time.
- 9.5 km evening run: brisker effort to check speed after a hard long run.
- 16 km alternating-pace: add one fast and one slow km per week. Mix in an uphill km, a walking km to recover, and a downhill km to finish.
- Practical tips:
- Commit to a pace range but adapt if effort feels heavy.
- Walk a kilometre on steep climbs to save your legs.
- Play upbeat music rather than podcasts when you need a push.
- Book a physio or massage therapist to help tired legs recover.
Workout
Day 1, CrossFit Global 5 km:
- Three laps of the “Leicester mile” (around 1.6 km each).
- 4:45-5:15 min/km per kilometre.
- Expected finish around 24:30.
Day 2, long run:
- 22.5 km on road.
- Target pace 5:30-5:40 min/km (aim for around 2 h).
- Hydrate early, hold steady effort.
Day 3, evening 9.5 km:
- Moderate, slightly quicker than long run pace.
- Check how your legs feel from the previous day.
Day 4, 16 km alternating pace:
- Warm-up: 2 km easy.
- Main block (8 km fast, 4 km slow, 4 km fast):
- Fast km at race pace (say 5:00 min/km).
- Slow km at recovery pace (around 6:30 min/km), or walk steep uphills.
- Cool-down: 2 km easy.
Closing note
Run these and adjust paces to where you are. The Pacing app helps you dial it in.