session, I suggest you start with a one kilometre warm up. Then run 3 x 1K at your 10K race pace, with two or three minutes of jogging after each. Finish the session with a one kilometre warm-down. As you get better, try to build up to 6 x 1K
they start to seize up.Thirdly, there is distance runner’s speed. The marathon runner may say, “he’s got more speed than me – he can run sub-30 minutes for 10K”. This relates to the runner’s oxygen intake.We can only start with what we’ve got, and those of us
fit or feeling better about yourself. Write down specific goals, such as losing five pounds or entering a 10K, and chart a plan of progress towards it with short- and long-term targets. An reliable training partner is a good supplement to goal
