8 / 5K SHARPENER
The longer reps get you used to the demands of race pace; the fast, short reps will improve your leg turnover when you’re tired.
Run 1,600m, 1,200m, 1,000m and 800m repeats, with 3:30 recoveries between them, and five mins recovery at the end of the set. Then run 2 x 300m and 2 x 200m, with 1:30 recoveries between them. Begin both sets a few secs per mile slower than race pace, but gradually speed up as the reps get shorter until you’re at, or above, race pace.