9 / 5K / 10K TUNE-UP

Runner's World (UK) - - TRAINING -

WHY

Mix­ing speed and tempo run­ning pre­pares you for a fast 5K or 10K. Do this four weeks be­fore your race.

HOW

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.

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