Training

3 x 1 mile at increasing pace: Mile 1 @ slower than target 10k pace Mile 2 @ target 10k pace Mile 3 @ faster than target 10k pace 1/3...

35 minutes continuous running as per issued pace guide.

Up to 10 x 400m efforts with 2 minute recoveries between each. Begin at slightly slower than your 10k race pace, then gradually speed up so that your last repeat...