Half Marathon 10K Tune-Up
Workout - Half Marathon 10K Tune-Up
- 10min @ 8'00''/km
- 5.0km @ 5'30''/km
- 5.0km @ 5'50''/km
- 10min @ 8'00''/km
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Intro
This breaks down “Naples Half Marathon Tune‑Up 10K | Tune‑up Races Strategy” by Seth James DeMoor. If you haven’t seen the video, it’s worth watching for complete context. We’ve extracted the core takeaways so you can implement the workout immediately.
Key Points
- Tune‑up races at distances of 5K, 10K, and half‑marathon help sharpen your fitness heading into your target event.
- Rule of thumb: Use a 5K for preparing to race a 10K; run a 10K 10‑14 days before a half‑marathon goal; and a half‑marathon 3 weeks before targeting a marathon.
- Choose a surface that matches race day conditions—track, trail, or road depending on where you’ll race.
- Approach the tune‑up as a sharpening tool rather than an all-out effort. Start with pace, then dial back slightly to preserve your legs for the actual race.
Workout Example
10K Time‑Trial (track)
- Goal: First mile at 4:53 min/mile (your target Naples Half Marathon pace).
- Structure:
- First 5 km: Hold goal race pace for the opening half (≈4:53 min/mile).
- Second 5 km: Back off a touch in the back half to keep your legs responsive (roughly 5:15‑5:30 min/mile).
- Finish: Expect a total 10K time near 31:57 (≈5:08 min/mile average pace).
- Tips: Warm up properly, drink to stay hydrated, and train in the shoes you’ll wear on race day (Seth trained in the Saucony Endorphin Pro).
- Recovery: Follow the time‑trial with 7‑8 days of easy running and rest leading into the half‑marathon.
Closing Note
Test this 10K workout, adjust your own paces using the Pacing app, and let it do its job sharpening you for race day. Run strong, and keep pushing forward! 🚀