5 / FLYING 500S
Instils 10K race pace. ‘This is a great workout for targeting an upcoming 10K or building strength for a 5K,’ says Chris Derrick, winner of the Great Edinburgh International Cross Country in 2014 and 2015.
After a 10-15minute warm-up, run 10 x 500m, with two-minute recoveries. Begin at slightly slower than your 10K race pace; gradually speed up so that your last repeat is slightly faster than your 10K race pace.