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
This covers A.I. Marathon Training Diary Part 2: Journey to Gothenburg 2023 from RUN SDJ—a solid watch with practical sessions you can use starting tomorrow. We’ll walk through the main workouts so you can apply them right away. Check the full video for complete context and details.
Key Points
- 5 km CrossFit Global run – loop the box three times, holding 4:45–5:15 min/km (finishing around 24:32).
- 22.5 km long run – completed in 2 h 12 min at roughly 6:00 min/km; the runner felt this dragged and plans to aim for 5:30–5:40 min/km next time.
- 9.5 km evening run – a brighter-paced effort to test speed after a grueling long run.
- 16 km alternating‑pace session – work up by adding one fast and one slow km per week; mix in an uphill km, a walking km for leg recovery, and a downhill km to wrap up.
- Practical tips:
- Commit to your pace range but adapt if the effort feels heavy.
- Walk one kilometre on steep climbs to save your legs.
- Play upbeat music rather than podcasts when you need extra drive.
- Book time with a physio or massage therapist to help tired legs bounce back.
Workout Example
Day 1 – CrossFit Global 5 km
- Three laps of the “Leicester mile” (roughly 1.6 km each).
- Target 4:45–5:15 min/km per kilometre.
- Expected finish time ~24:30.
Day 2 – Long Run
- Distance: 22.5 km (on road).
- Target pace: 5:30–5:40 min/km (aiming to finish near 2 h 00 min).
- Start hydrating early, maintain steady effort throughout.
Day 3 – Evening 9.5 km Run
- Moderate pace, somewhat quicker than your long run speed.
- Check in with how your legs respond to the previous day’s work.
Day 4 – 16 km Alternating‑Pace
- Warm‑up: 2 km easy.
- Main block (8 km fast, 4 km slow, 4 km fast):
- Fast kilometres at your target race pace (say, 5:00 min/km).
- Slow kilometres at recovery pace (roughly 6:30 min/km) or walk steep uphill sections.
- Cool‑down: 2 km easy.
Closing Note
Take these workouts for a spin and adjust the paces to fit where you are right now—use the Pacing app to help dial it in. Stick with it and pay attention to what your body tells you, and you’ll be set for Gothenburg. Have fun with it!