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It's driving me nuts. My time for a 5k are between 19 mins and 19mins 30, however my fastest 10k is 42 minutes. Can anyone suggest a workout that may help? I run 4 times per week:
1x 10k (5k at max pace + 5k of speedwork)
1x 8k of longer intervals e.g 800m
1x long run of between 16k - 21k
1x 7k of hill reps.
Any help will be much appreciated.