We’re going to do change of pace 1k’s, the first 600 of the interval is at 10k pace, then you pick up the last 400 to 5k pace.
4-6 X 1000 (600@10k, 400@5k) 400 rest
Target 8% of your weekly mileage.
30=4
40=5
50=6
I’ve broken down the splits for some of you, with the 10k splits at 400 and 600, then the overall finishing time for each interval.
Ed 10k (98, 2:27) 5k (94) 4:01
Chris 10k (90, 2:15) 5k (86) 3:40
Courtney 10k (1:47, 2:40) 5k (1:43) 4:23
Rob 10k (1:43, 2:36) 5k (98) 4:14
Charles 10k (99, 2:29) 5k (95) 4:04