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
Sunday. Do what feels right.Saturday: 30-minute run followed by 4 x 100m strides After running easy for 30 minutes, do four 100m strides at your projected 5K race pace to simulate a strong finishing kick. The speed will wake up your fast-twitch muscle
sessions, both run at the same pace. Begin with a one- to two-mile warm-up and a few strides, and finish with a one- to two-mile cool-down.Tempo RunsIts no accident that most hard work-outs performed by Kenyan runners are variations on the tempo run. Take
tempo run the week before race day3 Log 4 x 400m at mile pace with 90-second recoveries five days before the race4 Do 4 to 6 x 100m strides at 90 per cent intensity two days before you compete
