9 / 5K / 10K TUNE-UP
Mixing speed and tempo running prepares you for a fast 5K or 10K. Do this four weeks before your race.
After a warm-up, do 3 x 800m, with two-min recoveries between them and three mins’ recovery at the end of the set. Then do 3 x 400m, with 90-sec recoveries between them and five mins’ recovery at the end of the set. Do both sets at goal 5K pace or quicker. Then do 10 mins at tempo pace. Rest for five mins, then do 4 x 200m fast (not all out), with 60-sec recoveries.