DJD has pointed me to a 12 week 10k training schedule which those of us training for a 10k will be using on our Tuesday, Thursday and Sunday training. Please feel free to join us on a Tuesday and Thursday at 6pm and Sundays at 7.30am at Aqualibrium.
This week's schedule is
Tuesday: 1 mile warm up, 45 mins fartlek, 1 mile cool down
Thursday: 1 mile warm up, 3 x 800metres at 5 secs per mile faster than 5k pace. Jog for 400metres between repeats. 4 x 200metres at full but controlled pace. Jog for 100metres between repeats. Jog for 800metres between the two sets. Cool down.
Sunday: 5 miles easy pace (possibly will do more)