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    Workouts from 10k Video

    As promised here are the workouts I did in the build up to the 32:30 10k.  The run was on 26th December and these were the workouts that featured in the series.

    18th Dec
    5k Warm Up
    5x 1k with a 2 minute walk recovery between reps
    5x 200m with a 1 minute walk recovery between reps
    9k Cool down

    10th Dec
    3.2k Warm Up
    3x 8 Minutes with a 3 minute jog recovery between reps
    3.2k Cool Down

    7th December
    2k Warm Up
    5k Current Marathon Pace
    4k Easy Pace
    5k Current Marathon Pace
    16k Easy Pace

    6th December
    Goodwood 5k Threshold Effort

    26th November
    2k Warm Up
    5x 1k ON/OFF  ON at 5k pace, OFF recovery jog
    5x 200m ON/OFF
    2k Warm Down

    18th November
    Mona Fartlek
    2x 90s ON / OFF
    4x 60s ON / OFF
    4x 30s ON / OFF
    4x 15s ON / OFF

    12th November
    5x 1k ON / OFF
    3x 200m ON / OFF

    3rd November
    1 Mile Warm Up
    2x 1k with 2 minute standing recovery
    6x 400m with 1 minute standing recovery
    2x 1k with 2 minute standing recovery
    1 Mile Warm Down

    29th October
    2k Warm Up
    6x 1k (800m at Half Marathon Pace -> 200m FAST)
    2 Minutes Walk Recovery
    1k Warm Down

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