Mile repeats
Mile repeats are classic 10K training territory. Run 5 x 1-mile repeats at your target 10K race pace. Take 2mins recovery between each mile repeat. Running intervals at a pace that is at – or very close to – your 10K race pace helps you learn to tolerate your desired pace and adapt to the intensity. Hit these bad boys at your race pace to know you’re close to producing it on race day.
Track attack
8 x 1K on the track. This workout isn’t for the faint-hearted. It’s designed to take you to the edge of comfort and control. Run 1K on the track (that’s 2.5 laps) at (or even slightly faster than) your target race pace. Take a jogging recovery ratio of 1:2. So, if your K takes you 4mins to run then take 2mins walk/jog recovery before hitting your next one.
Your goal is to run 8 x 1K in total, just inside your target race pace. Once you nail this workout, then gradually reduce the recovery until it’s possible to complete the session with 60secs recovery between efforts.
Threshold 30
This is a solo time trial. Run your best effort for 30 continuous minutes and see how far you get. Run for 15mins at 80% (threshold pace) in one direction, on a fixed road course that you know.
At the 15min point, turn around and run back in the direction you came.
Your aim on the return journey is to run faster and get back past your start point in quicker than 15mins. Keep running for the full 30mins and use your finish point to benchmark your overall progress.
