5K pace, in sessions like these:15 x 400m at 5K pace, with a recovery time of 60 seconds.5 x (800m with 2 minutes rest, then 400m with 1 minute rest) at 5K pace.6-8 x 1000m at your 10K pace, with 2-minute recoveries.4-6 x 1 mile at your 10K pace

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

, which would require too much effortin tough circumstances, run three to four reps and then call it a day. This is the best option if you’re concentrating on racing shorter distances – from 800m to 5K – because practising race pace for these is critical.3

and the intervals 4-7M recuperation run Pace D (6 x 300m on grass)WEEK 3 6-8M run Pace A (3 x 5 mins on grass) 4-7M recuperation run BC session (4 x 800m at Pace B, 4 x 400m at Pace C) 4-7M recuperation run Pace D (6 x 150m fast, after a 5M run)WEEK 4 6-8M run

-marathon race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%.85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. 95% Peak heart rate at 400m rep

Rest        Sat Easy 3M 9:30 28 mins 3/10Sun Race 10K (plus 1M warm-up/1M cool-down) 7:30 target: 47:00 (plus 20-min jog) 10/10 Total   30M   4hrs 25   Week Five Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 5 x 800m, 200m

running. 800m at 3,000m pace; 1200m slightly slower than 3,000m pace; one mile at 5K pace with a 1:1 recovery. Repeat in reverse.

Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m

could just run to an approximately equivalent time (eg 90 seconds instead of 400m, three minutes for 800m, or six minutes for a mile). Run evenlyApart from dedication, the key to speedwork is consistency. It is more important to put together a full set

recovery in between.800m run: 5K pace. 3-5 mins recovery.Repeat 2-3 times: 3-5 mins recovery each time.3. OlympicJudging pace is vital on a standard-distrance tri. "Bike-run bricks are most conveniently done on a turbo trainer, but make sure you do some