Step-ups. Warm up 15 mins building to zone 3 heart rate. Hold for 15 minutes.
Then step-up to zone 4-5a heart rate for 5 minutes.
Relaxed form. Cool down. 10 mins
BT: Warm-up well. Then on a mostly flat course run 90 minutes at 30 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (85+ rpm) and flat foot strike.
Cruise intervals. Warm-up well 15-20 mins, including 4 strides. Then on a track run 5-6 x 800 meters at 10k mile pace +10-20 seconds (90-second recoveries). 10 min cooldown. be sure to press the lap key on each interval and after warmup. use these speed sessions to increase cadence and get used to the feel of your feet moving more quickly
Warm-up about 10 minutes raising heart rate gradually. Then 10k at around 20secs slower than your usual 10k pace. Cool down 10 mins in heart rate zone 1.
Warm-up well. Then on a mostly flat course run 2hr15 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (85+ rpm) and flat foot strike. make a note of your distance. How did it feel?
Warm up 15 mins + 4 strides.
Then 2 x (6 x 400m) with 1:30m RI between each 400 and 2:30 RI between each set.(jog or walk).
Run the 400s at 3-5 seconds/400 faster than 5k pace.
This is a controlled pace. cooldown 10 mins
Warm-up about 20 minutes raising heart rate gradually. Then 5k at your target marathon pace if you can hold it.don't worry about keeping HR down in this session, its about pace here. Cool down 5-10 mins in heart rate zone 1.