Improve Your Marathon and Half Marathon Running by David Chalfen

Author:David Chalfen
Format: epub
ISBN: 9781847979629
Publisher: Perseus Books, LLC

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If anything, add an increased focus on running intervals at your notional 1,500m race pace instead of, or in addition to, sessions that focus on longer reps. You will not be doing these sort of sessions day in, day out, indeed far from it, but as a few of examples of how you might plan a specific 10km session, consider these examples:

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Session 1 3 × 2km at 10km pace (2min recovery) + 3 × 1km at 5km pace (2min recovery) + 2 × 300m at 1,500 pace (1min recovery).

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Session 2 3km at 10-mile race pace/ slightly slower than threshold (2min recovery) + 1,600m/1 mile at 10km pace (90sec recovery) + 3 × 800m at 3km pace (90sec recovery) + 4 × 200m at 1,500m pace (30sec recovery).

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