10 / 10K SIMULATION
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.
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.