Training

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...

35 minutes continuous running as per issued pace guide.

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...