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—definitely worth watching. We’re pulling out the core takeaways so you can put the training and eating approach into action right away. The full video has all the details.
Key Points:
- Training ~100 miles (160 km) weekly demands steady carbohydrate intake, consistent hydration, and a thoughtful supplement routine.
- Each morning: tea, a flat white, then porridge topped with maple syrup and fresh fruit.
- Drink 2–3 electrolyte tablets daily, particularly when temperatures climb.
- Supplements in rotation: CBD and turmeric, cordyceps, calcium for bone health, vitamin C, and protein-rich snacks.
- Treat nutrition as fuel. Carbohydrates power your running, protein rebuilds muscle, vegetables deliver micronutrients.
- Day-to-day: fuel up within 30 minutes of finishing your run, go light on sweets and booze, and choose simple snacks—fruit works great, chocolate every now and then.
Workout Example:
- Warm‑up: Start with 4 km easy.
- Main set: 6 × 1 mile (≈1600 m) repeats.
- Reps 1–5 at your 10K pace (drop the pace if it’s hot).
- Rep 6 at 5K pace—treat it like the finish line.
- Aim for ~3:00 per km (about 5 minutes per mile) on the final rep.
- Cool‑down: Finish with 4 km easy.
- Total for the day: Around 18 km all told.
- After the session: Pop another electrolyte tablet.
Closing Note: Test this eating and interval plan, adjusting paces to fit your current fitness level using the Pacing app. You have everything you need. Get out there, fuel smart, and keep hunting for those personal records! 🚀