Working towards my first sub 45 10K

[TheEd]

Hi there Johan .. ok Thursday session

hopefully it will be cooler tomorrow

warm up then the following:

2k @ anticipated 10k pace and current 2k training level

Rest 90 seconds and then 2 x 1k @ anticipated 10k pace Rest in-between 60 to 90 seconds .. no faster .. make sure to hold back

then Rest 2 to 3 minutes .. and then 1k as you feel

enjoy the session

TheEd