Sub 35

[TheEd]

OK .. in that case we will vary things a little

as per always, you 5 x 2k session is important for your 10k racing

then we going to change the 5k pace sessions a fair amount

whereas you normally only run 10 seconds per k quicker over the 5k session compared to the 2k pace, we will look to vary the pace to be faster from 10 to 20 seconds quicker

this means we will do a varying pace session similar to the following

1000m @ 5k pace R60 then 400m 10 seconds quicker than previous pace

Rest 90 seconds and then repeat .. total of 4 times

then 2 to 3 minute Rest followed by 1km in sub 3.10 attempting to start off on 3.10 and to pick up the pace by 2 seconds per km each lap if possible

that is one session for example

over to you

TheEd