(76.8) 72 46-48 16:15-16:3017:00 (81.6) 77 49-51 17:25-17:4018:00 (86.4) 82 52-54 18:30-18:4519:00 (91.2) 86 55-57 19:30-19:4520:00 (96.0) 91 58-60 20:40-20:5521:00 (1:40) 96 61-63 21:40-21:5522:00 (1:46) 1:40 64-66 22:40-22:5523:00 (1:50) 1:45 67
for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace
:48 6:28 4:42 2:53 8145 (1:48) 1:34 3:26 5:24 7:16 5:18 3:16 1:3250 (2:00) 1:45 3:49 6:00 8:04 5:54 3:39 1:4355 (2:12) 1:56 4:12 6:36 8:52 6:30 4:02 1:5460 (2:24) 2:07 4:35 7:12 9:40 7:06 4:25 2:0565 (2:36) 2:18 4:47 7:48 10:28 7:42 4:37 2:16You should
) 86 85 83 80 5:3440 (96.0) 1:38 1:37 1:35 1:32 6:2245 (1:48) 1:50 1:49 1:47 1:44 7:1050 (2:00) 2:02 2:01 1:59 1:56 7:5855 (2:12) 2:14 2:13 2:11 2:08 8:4660 (2:24) 2:26 2:25 2:22 2:20 9:3465 (2:36) 2:38 2:37 2:36 2:32 10:22Variation 3:Run 400m at approx
burst you might choose a target thats just 100m away and sprint to it flat out. Then for the next hard run youll see something 800m away and stride towards it at your 5K race pace.Its entirely up to you how hard or easy you make the session. Unlike
miles 10 miles 5 10 x 400m 5 miles 14 miles 6 5 x 1200m 5 miles 15 miles 7 7 x 800m 8 miles 17 miles 8 3 x 1600m 10 miles 13 miles 9 12 x 400m 3 miles 18 miles
to see the evidence.Four good sessionsFrom week to week, introduce enough variety to keep things fun, but enough consistency to see real progress. Maybe 5x400m one week, 3x800m the next, 400-800-1200-800-400 the next, then back to 400s. For simplicity
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
-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
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.
