I’m aim­ing for a sub-45:00 10K PB. What’s the best in­ter­val ses­sion for this?

Runner's World (UK) - - Coach -

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

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