A couple weeks ago I went along to a treadmill masterclass at Nuffield Health City and I thought I would share the workout with you to help us all get back on track and ready for race day on 31st January 2016.
...and don't forget to stretch!!
Other examples of running intervals specific to 10k training include:
Beginner - 6-8 x 200m Rest 2:00 between sets
Intermediate - 8-10 x 200m Rest 2:00 between sets
Beginner - 2-3 x 800m Rest 3:00 between sets
Intermediate - 4-5 x 800m Rest 2:30 between sets
Beginner - 8-10 x 200m Rest 2:00 between sets
Intermediate - 5-6 x 300m Rest 2:00 between sets
Beginner - 3-4 x 800m Rest 3:00 between sets
Intermediate - 4-5 x 800m 600m active recovery
Beginner - 3 x 1000m Rest 3:30 between sets
Intermediate - 4 x 1000 Rest 3:00 between sets
You should be able to maintain the same relative pace for each of these intervals.
Train to avoid pacing errors; gain an understanding of what paces you can hold for different distances (4, 5 & 6 miles). Tempo and time trials runs should be used as tools to gain understanding of the paces you can maintain at particular distances beyond 5k. Achieving this will enable you to gain an idea of a sensible starting pace when you run your 10km race.
See you at the start line?!