TRY THE WORKOUT SPEEDWORK

Warm up for 10–15 minutes

Do 2–3 x 20 second strides at 8% grade (5 km pace effort) with 1:40 recovery easy jog

8–10 x 20–30 seconds at 5 km pace equivalent with

30 seconds standing rest on the side of the belt. (Make sure you are up to speed before letting go of the side rails!)

10-minute easy cooldown

Race Simulation

One of the hardest workouts to execute in full-distance training is race-specific pacing with fuelling. Carrying excess weight makes race pace more difficult, and properly fuelling long runs at race pace is challenging without feed zones. Rather than having someone ride with you or stashing nutrition on your route, doing these workouts on a treadmill simplifies the process. These workouts are an excellent way to train your gut and test the effectiveness of your planned nutrition strategy.