5/ 10K PREDICTOR
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.