Race Pace
10 x 400 m at 5k Race Pace
4 × (20 s warm-up, 1 min jog), 10 × (400 m at 5k pace, 200 m jog)
Race Pace Running Workouts
Race specific sessions at 5k, 10k, half marathon, marathon and mile pace, including the Michigan workout and marathon alternations.
Workouts
26 workouts
Race Pace
5 x 1000 m at 5k Race Pace
4 × (20 s warm-up, 1 min jog), 5 × (1000 m at 5k pace, 2 min jog)
Race Pace
3 x 2 km at 5k Race Pace
4 × (20 s warm-up, 1 min jog), 3 × (2000 m at 5k pace, 3 min jog)
Race Pace
6 x 1 km at 10k Race Pace
3 × (20 s warm-up, 1 min jog), 6 × (1000 m at 10k pace, 90 s jog)
Race Pace
5 x 2 km at 10k Race Pace
4 × (20 s warm-up, 1 min jog), 5 × (2000 m at 10k pace, 2 min jog)
Race Pace
The Michigan Workout
4 × (20 s warm-up, 1 min jog), 1600 m at 10k pace, 30 s rest, 2000 m at threshold, 2 min jog, 1200 m at 5k pace, 30 s rest, 2000 m at threshold, 2 min jog, 800 m at 3k pace, 30 s rest, 2000 m at threshold, 2 min jog, 400 m at 800 m pace
Race Pace
2 x 3 km at Half Marathon Pace
3000 m at half marathon pace, 3 min jog, 3000 m at half marathon pace
Race Pace
Half Marathon Cutdown 3-2-1 Miles
4828 m at half marathon pace, 800 m jog, 3219 m at 10k pace, 800 m jog, 1609 m at 5k pace
Race Pace
3 x 3 Miles at Half Marathon Pace
3 × (4828 m at half marathon pace, 3 min jog)
Race Pace
3 x 3 km at Marathon Pace
3 × (3000 m at marathon pace, 3 min jog)
Race Pace
2 x 6 km at Marathon Pace
6 km at marathon pace, 3 min jog, 6 km at marathon pace
Race Pace
Marathon Alternations 8 x (1 km Fast, 1 km Float)
8 × (1000 m at half marathon pace, 1000 m jog)
Race Pace
10 x 400 m at 1500 m Race Pace
4 × (20 s warm-up, 1 min jog), 10 × (400 m at 1500 m pace, 2 min jog)
Race Pace
3 x 600 m Mile Race Model
4 × (20 s warm-up, 1 min jog), 3 × (100 m at 800 m pace, 400 m at 1500 m pace, 100 m sprint, 7 min jog)
Race Pace
5k Change-Ups 4 x 1200 m
4 × (20 s warm-up, 1 min jog), 4 × (800 m at 5k pace, 400 m at 3k pace, 3 min jog)
Race Pace
5k Pace 5 x 800 m with 200 m Float
4 × (20 s warm-up, 1 min jog), 5 × (800 m at 5k pace, 200 m jog)
Race Pace
2 x 1500 m at 5k Race Pace
3 × (20 s warm-up, 1 min jog), 1500 m at 5k pace, 4 min jog, 1500 m at 5k pace
Race Pace
2 x 4 km at 10k Race Pace
4 × (20 s warm-up, 1 min jog), 4000 m at 10k pace, 4 min jog, 4000 m at 10k pace
Race Pace
10k Pace 3 x 3 km with Surges
4 × (20 s warm-up, 1 min jog), 3 × (1400 m at 10k pace, 200 m at 5k pace, 1400 m at 10k pace, 3 min jog)
Race Pace
3 x 8 min at 10k Race Pace
3 × (8 min at 10k pace, 3 min jog)
Race Pace
6 x 1 Mile at Half Marathon Pace with Float
6 × (1609 m at half marathon pace, 2 min jog)
Race Pace
Half Marathon In-and-Outs 10 x (800 m + 200 m)
10 × (800 m at half marathon pace, 200 m at 10k pace)
Race Pace
12 km at Marathon Pace
12 km at marathon pace
Race Pace
Marathon Blocks 2 x 6 km from Half Marathon Pace Down
2 × (2000 m at half marathon pace, 2000 m at marathon pace, 2000 m easy, 3 min jog)
Race Pace Workouts
Race pace workouts are run at the speed you plan to hold in your next race. They turn general fitness into the specific ability to run a given distance at a given pace. In this category you find sessions for the mile and 1500 m, the 5k, the 10k, the half marathon and the marathon, each built around the pace of that race.
Race pace is split into repeats so that you can cover a large share of the race distance, or more than the full distance, at goal pace without the fatigue of a race. Shorter recoveries and longer repeats make the sessions more specific as race day approaches. Mixed sessions such as the Michigan workout or cutdowns combine several race paces and train the gear changes of a race.
Race pace work belongs mainly in the build and peak phases, typically in the last six to ten weeks before a race. One race specific session a week is a common rhythm, alongside an easy long run and, for shorter races, some VO2max or speed work. The last hard session usually falls ten to fourteen days before the race.
Choose the session for your race distance and level. Base the pace on a recent race or a realistic goal. If you cannot hold the pace in the first repeat, adjust the goal rather than forcing it.
Questions about Race Pace Workouts
How do I set my goal race pace?
Start from a recent race over a similar distance and add a small improvement if your training has gone well. The race pace targets in each step are relative to your threshold pace, so they follow your current fitness. A goal pace that you cannot hold for the first repeat of a race pace session is too ambitious for now.
How close to the race should I run race pace sessions?
Much of the race pace work happens four to ten weeks before the race. In the final two weeks, shorter sessions at race pace keep the rhythm without adding fatigue. For a 5k or 10k, the last full session usually comes about ten days before, and for a half marathon or marathon about two weeks before race day.
What is the Michigan workout?
It is a mixed pace session developed by Ron Warhurst at the University of Michigan. Track repeats of 1600, 1200, 800 and 400 m at 10k, 5k, 3k and mile pace alternate with 2 km tempo loops. The repeats get faster while fatigue builds, which makes it a demanding test for experienced 5k and 10k runners.