Three of the ‘Solid Mile’ schedules,). Alternatively, some runners use 3 x 800m with 3-minute recoveries as a predicting session, which gives a more conservative target.3. By previous race performances How closely your 5K or 10K times relate to your one

of the repetitions should be adjusted accordingly. To build a fraction more stamina, try 1000m repetitions with the same speed and recoveries as for the 800s.   Standard Strength Speed  5K pace 10K pace Mile-3K paceRepetition 6 x 800m 8 x 800m 4 x 800m Recovery 400m

jog) 9/10 Total   19M   3hrs 40   Week Two Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 5M (inc 6 x 300m, 200m jog) 5K 50 mins 8/10Wed Rest        Thu Threshold 5M (inc 2.5M THR) 1/2M 60 mins (25 mins THR) 9/10Fri Rest

Rest        Tue Speedwork 5M (inc 4 x 800m, 200m jog) 5K 45 mins 8/10Wed Steady 5M 8:45 44 mins 6/10Thu Fartlek 5M (inc 3M fartlek) 7:30-9:30 45 mins (25 mins fartlek) 7/10Fri Rest        Sat Easy 3M 9:30 28 mins 4/10Sun Race 10K (plus 1M warm-up/1M

:00 target: 55:00 (plus 22-min jog) 9/10 Total   23M   3hrs 50   Week Two Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 5M (inc 8 x 300m, 200m jog) 5K 50 mins 8/10Wed Steady 5M 9:45 48 mins 5/10Thu Threshold 5M (inc 2.5M THR) 1

of hills or fartlek 100 mins slow (8:00) or 10-mile race Week 3 (w/c Aug 4) 30 mins easy or rest 10 mins warm-up, then 12 x 400m at 5K pace (6:00) with 1-min recoveries, then 10 mins cool-down 65 mins easy 45 mins, with the middle 24 alternating between

Speedwork 6M (inc 5 x 800m, 200m jog) 5K 60 mins 8/10Wed Steady 6M 7:30 45 mins 6/10Thu Fartlek 6M (inc 3M fartlek) 6:30-8:30 50 mins (20 mins fartlek) 7/10Fri Rest        Sat Easy 4M 8:00 32 mins 4/10Sun Race 10K (plus 1M warm-up/1M cool-down) 6

-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race

, with the middle 20 alternating between half-marathon pace (8:00) and marathon pace (9:00) per minute Rest 100 mins slow (9:00 - 10:00) RestWeek 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (7:45) with 1-min recoveries, then 10 mins cool

mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min