If you can perform three two-mile repeats at your goal 10K pace in the final one to two weeks before your big race, you will achieve your goal time. Guaranteed. It’s a simple wor… See more

Eight weeks out from your 10K, run six one-mile repeats at your goal 10K pace, taking three to four minutes of a recovery jog between each repeat. Don’t be remotely surprised if … See more

Six weeks out from your 10K, advance to the following workout: run a two-mile repeat at your goal 10K pace, then take a five-minute recovery jog. Next, run four one-mile repeat… See more

Four weeks out from the race, the workout advances again. This time, run two two-mile repeats at goal 10K pace. Again, take a five-minute recovery jog after each two-mile repeat… See more

While the 10K build-up workouts should be carried out every other week, the in-between weeks provide a great opportunity to perform other important 5K and 10K workouts. I … See more