10 / 10K SIM­U­LA­TION

Runner's World (UK) - - TRAINING -

WHY

Helps de­velop a strong fin­ish. ‘I call it a sim­u­la­tion: it mir­rors the 10K, while em­pha­sis­ing run­ning hard when you’re tired,’ says Linda Somers Smith, a for­mer Chicago Marathon cham­pion.

HOW

Warm up for 10 min­utes, in­clud­ing four or five 50m ac­cel­er­a­tions. Then run 2 x 800m at 5K pace, jog­ging for 400m to re­cover after each. Fol­low that with a four­mile run at a pace slightly slower than your half-marathon pace. Then fin­ish with 2 x 800m at 5K pace. Cool down.

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