I’m aiming for a sub-45:00 10K PB. What’s the best interval session for this?
Try this 4 x 1km with 3:00 recoveries 5:00 rest 8 x 400m with 45-sec recoveries 3:00 rest 2 x 200m with 45 secs recovery
This session consists of intervals that should all be done at quicker than race pace. A guide for the 1kms would be to run them at around 4:15-4:25; try to do the 400s at a faster pace, around 95 secs, or quicker if you can. The 200s are just a bit of speedwork at the end. Do this once every three to four weeks to monitor your progress. To get your ultimate PB, your schedule must also include long runs, tempo runs, easy recovery runs and rest days. Jo Pavey is a five- time UK Olympian and former European 10,000m champion