5k training

Tuesday Track Sessions – current 5k pace

3 x 1 mile – 3 mins rest

6 x 800m – 2 mins rest

12 x 400m – 1 min rest (target 5k pace)

Thursday Road Sessions

Road – current 5k pace – run 20 seconds per mile slower if one effort.  If fartlek then mixture of efforts.

5k loop to run – warm up and warm down from track.

10k training

Tuesday Track Sessions – current 10k pace

6 x 1 mile – 3 mins rest

12 x 800m – 2 mins rest

1 x 1 mile – 3 mins rest, 12 x 400m – 1 min rest, 1 x 1 mile (target 10k pace).

Thursday Road Sessions

Road – current 10k pace – run 20 seconds per mile slower if one effort.  If fartlek then mixture of efforts.

10k loop to run – warm up and warm down from track.