10k training - how fast can i get in 5 months?

[TheEd]

jump out first 100m quickly, then settle into a rhythm and from 1k start looking to run 4 minutes per k from 1k to 7km

then see if you able to run harder over the last 3km

you must show discipline by turning off the 'sprint' throttle from after 100m and settling into a relaxed rhythm

learning to maintain pace while achieving being relaxed is what the 2 and 1k sessions are about ..

so try to apply this in the race

if you run a pace of 4.05 or slower due to the terrain, do not try make up for it until the last 3km ..

simply look to run each km split at 4 minutes per k

please ask for further elaboration if this advice is not understood

Cheers

TheEd