Warm up for 10 mins, then run 20 mins at the fastest pace you could sustain for an hour. It should feel ‘comfortably hard’. Cool down with 10 mins of easy running. Extend the duration as your fitness improves.
After a warm-up do 2 x 10-min fast tempo runs, with a one-min recovery between them. The recovery allows you to maintain the quality throughout.
Warm up for 10 mins, then do a 30min run. Start off at a pace about one min per mile slower than 10K pace, then speed up by 10-15 secs per mile every five mins so you’re running at or just under 10K pace for the last five mins.
After a 10-min warm-up, run 15 mins at tempo pace, then 15 mins alternating 60 secs hard and 60 secs at tempo pace. By the last one-min effort you should be aiming to get near your maximum heart rate. To reduce the intensity, the alternating part could consist of hard and easy – rather than tempo – efforts.