run three 3K repeats at your goal 10K pace. Take a 5-minute recovery jog between each repeat.
3 x 2.4k (6 laps) reps each getting faster
Why: In this 10K-specific session, you hold back for the first repeat and then progressively get faster, which helps you learn to fight the tendency to go out too hard.
How: After a 10-min jog and 4 x 50m accelerations, run three 2.4K repeats. Run the first repeat slightly slower than 10K goal pace, the second at goal pace and the third slightly faster than goal pace. Recover between each with a three-min slow jog. Cool down for 10 minutes.
4 X 700m reps jogging back 100m to start line each rep. then 3 x 200m all out with 1 min recoveries
5K fitness boost
Why: This is a hard session, but it acclimatises the body to running at 5K pace.
How: Warm up for 10 minutes. Do 4 x 700m, with a two-minute recovery jog between each. Start off at 5K pace, but go faster for the last 300m of each rep, and do each 700m rep slightly faster than the last. Recover with a slow five-minute jog. Then do 3 x 200m all out, with one-minute recoveries. Finally, cool down for 10 minutes.