Working towards my first sub 45 10K

[TheEd]

Hi Johan, the 5k pace is normally at your anticipated 10k race pace

you can take what you doing currently for the 2k session and add 10 seconds per k for your 5k paced run

the session shouldn't be an all out attempt as the race normally follows the following week and that is where the runner would like to place their all out attempt

as for this week .. sessions look fine except change Thursday to the following:

6 x 1 min paced @ anticipated 10k race pace with 1 minute easy in-between

you must be disciplined in this 'feel good' session

so don't run faster than anticipated 10k pace

hope this all goes well

TheEd