A program to run sub 40 min in 10K

[Palmer]

Thanks for a good advice. A really good article Race Your Best 10km regarding the strategy in a 10K race and how to run the 5*2K and 6*1K sessions to prepare for that strategy. I keep going with the program.

Two questions:

1) Should I run at a specific pace the 90 min run tomorrow (time on feet session), or just an easy pace where I am able to talk?

2) I was wondering if playing a 18 hole golf on day 6 could substitute for an easy day of 30 min running or do you recommend that I do the running as well?

I will give you a feedback after the 6*1K session.

Thanks again,
Arnie