pace, warm-downThu 6-8 miles, steady paceFri RestSat 4 miles easy, with some fast stridesSun Warm up, 5-6 mile race, plus 4-5 miles steadyTOTAL: 45 miles approxWeek FourMon 6 miles easy, off-roadTue 6 x (800 + 400) at 5K pace with 90 secs
, 10 mins jogWed Warm up, then 12 x 400m at 5K pace with 90 sec recoveriesThu 5 miles easyFri RestSat 20 mins easy, plus 6 x 150m stridesSun Warm up, race 5-8 miles, 10 mins jog recoveryTOTAL: 33-36 milesWeek SixMon 6 miles easy, off-roadTue 7
Standfirst: Four experts tell you everything you need to know about running a 10KAuthor: Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry WilsonPics:Issue date: racing secrets bookletKeywords:uan85-->In the RUNNERS WORLD editorial offices a
