500s: 10 x 500m, with 2 minute recoveries.Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster than your 5K...

Tempo Run: 40 minutes at threshold pace (see guide)

Progressive Pace: 1 x mile repeats x 3:Mile 1@ slower than 10k pace Mile 2 @ target 10k pace Mile 3 @ faster than target 10k pace Recovery of 1/3...