My 21k Training

[TheEd]

easy run on Tuesday

and then Thursday you can do the following session

2 x 2k @ race pace Rest 90 seconds

then

3 x 1k @ race pace with 60 to 90 seconds rest in-between

then Saturday, you can do a run up to 8k at 10 seconds to 15 seconds per k slower than race pace

then last week as week 3

hope this helps

TheEd