Novice beginners move to Interval training, but will run 300s and 400s at 5K race pace. In week 19 it will be 600s at 5 seconds per mile slower than 5K race pace. See
The second or third time through this training schedule should have allowed you to start your interval training at week 13. You now have another three weeks to perfect your relaxed running at 2 mile to 5K race pace, at 100 to 95 percent of your VO2 Maximum Uptake Capacity. Donít strain to run faster than 2 mile pace; it brings you no benefit for 10K racing at this level. 300s at 2 mile pace; 400s at between 2 mile and 5K pace; and 600s at 5K pace are your next three sessions. Run three miles of reps each week. Week 20 will be only 2 miles of reps.
If you started your interval training at week 9, but you were unable to pass the interval test at week 13, then youíve had 8 weeks of short interval training. It is time for you to move up to long intervals at close to VO2 max. Wise runners will be conservative. Week 17, run 3-4 x 600 at 2 mile pace, followed by 300s at the same speed as a taster for the next time through this schedule. Week 18, 3 x 1,000 at 5K pace, then 5 x 400 at the same pace. Week 19, 2 x one mile at 5 mile race pace (about half way between 5K and 10K pace...or 1.5 seconds per lap faster than 10K pace); follow those with 5 x 300 at 2 mile pace. Move back to 3 x 600 and 5 x 300 when resting in week 20, but cruise the 600s effortlessly at 5K pace. See week 13 or 14 if you want to run the long reps faster; you may like to save the faster running for next year.
The most advanced runners will be repeating the three main sessions of long intervals at 2 mile to 5K race pace, but they will practice running them at that pace with less and less effort. You are all becoming more efficient runners. See
A 5K race 2-3 weeks pre Redondo 10K would be ideal for all runners.
Runners who do two quality sessions will generally run hills in week 17, anaerobic threshold in week 18, and a relaxed yet quality fartlek session in week 19. Advanced runners are an exception, theymay be running a session of short intervals in addition to their long intervals. Do keep it fun though; hilly fartlek at 5K effort has a lot going for it!
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