Once I get my orthotics, I am looking forward to getting back to speedwork!
Cool Running website has published tips and advice on speedwork for intermediate runners, separated into charts for 5K and 10K racers.
Intermediate is defined as a 5K time between 22:00 and 26:00, and 10K is between 44:00 and 52:00 for female runners. The chart offers schedules for 440’s, 880’s, mile intervals and hills.
Do you run speedwork as part of your 5K or 10K training?
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