5 / FLY­ING 500S

Runner's World (UK) - - TRAINING -

WHY

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.

HOW

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.

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