5/ 10K PRE­DIC­TOR

Runner's World (UK) - - Training -

WHY ‘A mile is long enough to tap into the en­durance you need in the 10K race, so it’s a good pre­dic­tor,’ says Hen­wood.

HOW Do this work­out two or three weeks be­fore race day. Run 5×1 mile at your 10K goal race pace, tak­ing a 400m or two-minute slow re­cov­ery jog be­tween each re­peat. Work out what your av­er­age pace was across the five mile re­peats and then mul­ti­ply the re­sult by 6.2 to get an ap­prox­i­mate idea of your 10K fin­ish­ing time.

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