Runner's World (UK) - - Training -

WHY If you’ve never run the dis­tance, you might not know your 5K pace.

HOW Run two miles at con­ver­sa­tion pace and speed up in the fi­nal mile to a speed at which you can only say a few words at a time. A few days later, run three one-mile re­peats at the pace you ran your third mile, jogging 800m be­tween each. If your third re­peat is at least as fast as the first, your base­line pace is ideal. But if you slow down, use the av­er­age pace of the three mile re­peats.

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