5.9K views · 32 reactions | Map Error Speed Run  #roblox | Ominous Nebula | Facebook

With 2 months to go before a 10km race, I usually start my serious speed work. I find that 10km of intervals is a bit too much for most runners. But running 8km ( about 5miles) and breaking into 5 intervals of 1600m ( 1mile) with a rest between, becomes very realistic to hold your target race pace. If you follow my posts regularly, you will know by now, I typically like the rest period to be around half of the interval time. So if 1600m takes you 8mins, you will rest for 4mins. With a long rest