parkrun

Saturday Morning Run

Thursday Afternoon Run

Rolling 300s

Wednesday Afternoon Run

10k Plan (Week 9/10)

1.5km warm up at a conversational pace (no faster than 5:15/km), 90s walking rest

200m at 3:35/km, 60s walking rest
400m at 3:40/km, 90s walking rest
800m at 3:55/km, 90s walking rest
1.2km at 4:05/km, 120s walking rest
800m at 3:55/km, 90s walking rest
400m at 3:40/km, 90s walking rest
200m at 3:35/km, 60s walking rest

1.5km cool down at a conversational pace (or slower!)

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Toby Simpson

Pyramid Intervals

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Splits

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parkrun

Saturday Morning Run

Thursday Afternoon Run

Rolling 300s

Wednesday Afternoon Run

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