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
https://www.strava.com/activities/4486839483
10th Dec
3.2k Warm Up
3x 8 Minutes with a 3 minute jog recovery between reps
3.2k Cool Down
https://www.strava.com/activities/4454059408/
7th December
2k Warm Up
5k Current Marathon Pace
4k Easy Pace
5k Current Marathon Pace
16k Easy Pace
https://www.strava.com/activities/4442043235
6th December
Goodwood 5k Threshold Effort
https://www.strava.com/activities/4436736415
26th November
2k Warm Up
5x 1k ON/OFF ON at 5k pace, OFF recovery jog
5x 200m ON/OFF
2k Warm Down
https://www.strava.com/activities/4393032332/
18th November
Mona Fartlek
2x 90s ON / OFF
4x 60s ON / OFF
4x 30s ON / OFF
4x 15s ON / OFF
https://www.strava.com/activities/4354926696
12th November
5x 1k ON / OFF
3x 200m ON / OFF
https://www.strava.com/activities/4326634813
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
https://www.strava.com/activities/4280237865
29th October
2k Warm Up
6x 1k (800m at Half Marathon Pace -> 200m FAST)
2 Minutes Walk Recovery
1k Warm Down
https://www.strava.com/activities/4258753812