10K Speed Training (Runner’s World)

English: Paula Radliffe winning in New YorkThe latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.

One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:

  1. Warm Up
  2. Run 1 mile (1.6 km) at goal pace (which should be no more than 1 min/mile faster than your current PB)
  3. Jog for 3 minutes
  4. Repeat x3 (4.8 km total)
  5. Develop this further by increasing intervals from 3 to 6 (9.6 km total) , then shortening the recovery job from 3 to 2, then from 2 to 1