Key Workouts

Key workouts give you the biggest bang for your buck. Structure training around key workouts to help your body adapt to specific paces.

If you’re training for a marathon, your most important key workout is your 15–20 mile long-run. For a half-marathon, it’s your 8–10 mile fast paced run. For the 10k it is a mix sustained efforts of 3–6 miles and interval work. For the 5k it’s short time trials and fast intervals.


  • Key workouts give the necessary stimulus to support your racing, they help you get faster
  • All other running outside of key workouts is done at an easy pace with occasional 10 – 20 second sprints mixed in
  • Track key workouts closely so you can do an apples-to-apples comparison over time

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