Any 10k/5k specific speed workouts anyone can advise? I've recently set a 2:38 Marathon in London and 74 min half marathon but can't convert that into good 10k pace.I've just never run a 10k i'm happy with and my PB is a high 34. I do a lot of volume (60-90 miles a week).
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Any 10k/5k specific speed workouts anyone can advise? I've recently set a 2:38 Marathon in London and 74 min half marathon but can't convert that into good 10k pace.I've just never run a 10k i'm happy with and my PB is a high 34. I do a lot of volume (60-90 miles a week).
For the 5k, this one worked well for me :
6*1000 @5k+ pace (slightly faster than 5k pace - like 3 seconds per km), 2'30 rest
5' rest
2 or 3*500 with pace variation : 300m @5k pace / 200m fast (between 1k and 1500/mile pace), 2'30 rest between the 500