min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slowWEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few

Rest 2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down 6M easy, inc 8 - 10 x 100m strides 3-4M fast but controlled Rest 6-8M easy, inc hills 6-7M easyWeek 2 Rest 2-2.5M warm-up, then 5 x 800m or 3 mins

, you obviously need to use the track for your speed sessions. Substitute a pyramid session (800-1000-1200-1000-800m) at 10K pace or faster for the routine on Day 2. Your PBs await...

, then see how many people you can pass). Your Best 10K: How to use tune-ups and supporting races to nail a PBWeek 1Log your usual mileage with a tempo run early in the week and a light interval session (4 to 5 x 800m) no later than ThursdayWeekend Race 10K

. 100m jog (30-45 secs) between efforts. Take 1 min extra jog after 8 efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: run 6 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue

jog (30-45 secs) between efforts. Take 1 min extra jog after 10 efforts. 10 mins jog before and after sessionJul 23 (Tue) Speed target: run 5 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue

or over precise distances, but it’s worth having a rough idea of how far you are running on each effort.If you can’t measure the distance, just run your efforts by time (eg for one mile, do six- to seven-minute efforts; for 800m, run for three to four

by time (eg for one mile, do six- to seven-minute efforts; for 800m, run for three to four minutes; for 400m, run for 90 seconds). Ideally, do an effort for approximately this time to an obvious landmark and then repeat the same course for the remaining

, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.Warm up, then run 1 mile hard. Rest for 5 minutes

burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.It’s entirely up to you how hard or easy you make the session. Unlike