As the start of a brand new racing season beckons, I'll like to share one of my training workouts since I am now retired from racing. This particular session will simulate the increasing effort and fatigue of a race.
After a 2-3km warm up run, run at a hard pace that is 15-45 seconds slower than your goal race pace. (If your race pace for 10km is 3:45min per km, run 15-45 sec slower). Gradually speed up til you are running moderately hard at mid run followed by very hard -- goal pace at the end for the last 2km.
Try this, it'll help prepare you for your upcoming races this season.
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