Fuelled 10K-Pace Mile Repeats

Workout - Fuelled 10K-Pace Mile Repeats

• 10min @ 8'00''/mi
• 5 lots of:
  • 0.0mi @ 9'30''/mi
  • 2min 30s rest
• 0.0mi @ 5'45''/mi
• 2min 30s rest
• 10min @ 8'00''/mi

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Intro This summarizes EVERYTHING I Eat As A 2:24 MARATHON RUNNER | Project 30:30 EP:4 from Ben Is Running. The core takeaways so you can put training and eating into action. Watch the full video for the rest.

Key points:

• Training around 100 miles (160 km) per week needs steady carbs, consistent hydration, and a supplement routine.
• Morning: tea, a flat white, then porridge with maple syrup and fresh fruit.
• 2 to 3 electrolyte tablets daily, especially when it’s hot.
• Supplements: CBD and turmeric, cordyceps, calcium for bones, vitamin C, and protein-rich snacks.
• Treat nutrition as fuel. Carbs power running, protein rebuilds muscle, vegetables deliver micronutrients.
• Day to day: refuel within 30 minutes of a run. Light on sweets and booze. Simple snacks like fruit, chocolate occasionally.

Workout example:

• Warm-up: 4 km easy.
• Main set: 6 x 1 mile (around 1600 m) repeats.
  • Reps 1 to 5 at 10K pace (slow it down if hot).
  • Rep 6 at 5K pace, like the finish line.
  • Aim for around 3:00 per km (about 5 min per mile) on the final rep.
• Cool-down: 4 km easy.
• Total: around 18 km.
• After the session: another electrolyte tablet.

Closing note: Try this eating and interval plan, adjusting paces with the Pacing app.

References

• EVERYTHING I Eat As A 2:24 MARATHON RUNNER | Project 30:30 EP:4 - YouTube (YouTube Video)