I did mixed Ks today. Mixed Ks is a kind of 1 K repeats. What's unique about them is that you run them at a few different paces. They are good for getting used to different paces. They are also good for keeping your motivation by adding variety to what would be otherwise a monotonous repetition.
First I warmed up for about 25 minutes, jogging and doing some park workout. After that I went to a 650 M loop near my house and did three 1 K repeats at varied speeds. The first K was at my full marathon pace of 5:10/K. The second K was at my half marathon pace of 4:55/K. And then finally the last K was at my 10 K pace of 4:30/K.
After doing mixed Ks I warmed down by jogging and doing alternate arm hangs for about 20 minutes.
The details of the training tonight are shown below:
Warm Up: 25:34.66
1st K at full marathon pace: 5:18.97
Rest: 30.67
2nd K at half marathon pace: 4:47.21
Rest: 45.19
3rd K at 10 K pace: 4:15.28
Rest: 1:00.28
Warm Down :21:28.30
Total 10 K: 1:03.40
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