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

’s somewhat inconvenient, here is an easy way to make a reasonably close guess: add 35-40 seconds per mile to your 5K race pace, or 15-25 seconds per mile to your 10K race pace.Then you need to train to raise your threshold. Try the following two training

create just the right balance of fitness and rest for an extended season of excellence. Reload Two to 12 days after a race...1 Return to regular training mileage2 Do a long run of at least 90 minutes every week3 Resume long intervals, 5 x 1,000m at 10K

Long run Do a five-mile warm-up, the 6.2-mile race at marathon pace and finish with four slow miles, for 15 in totalWeek 2Run your usual mileage with a moderate interval workout midweek (1 mile-1200m-800m-400m step-down) and do a two-day taper