We asked Run SMART coach Rod Koborsi what his favorite workout is and why. Rod has run 13:26 for 5k, 28:30 for 10k and 1:03 for a half marathon.
Rod: My favorite workout is an 8-10 mile steady state run. It was the bread and butter of my training. A “steady state” run is long, steady running at about 80% of your max. A general measure is about 45 seconds per mile slower than your 5k pace. However, steady states are more about running relaxed/steady versus “forcing” yourself to run a particular goal pace. Not only does it make you stronger physically but steady states also teach you to run “under control” while also maintaining a consistent moderate effort. This is key for any distance runner.The workout is my favorite for a few reasons:
- I loved jumping on a path early in the mornings and just doing a long steady tempo run.
- The steady state gives me confidence when sandwiched between long runs and track workouts. If I run a great track workout, get in a good long run, and also put together a nice steady state all in one week I knew I was in great shape.
- I feel confident it is the key to success of most runners.
This workout is typically done all year round except for the end of a season. It is especially important during the base phase where I would revisit these workouts on a weekly basis.
Read more about Rod’s coaching bio here.