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I'm running a 10k on 04 November. I would like to run sub 40 mins and was wondering what training you would suggest during the next 7 weeks.
I recently ran a 5k and ran 19.57. My best 10k is 40.31 but that was run last year. This year I've only run one 10k and the time was 41.17 (run the day after I ran the 5k).
I haven't done much speedwork this year as I have been concentrating on longer runs (have run a number of ultras).
I assume I should be doing some intervals but I'm not sure whether to run 400's, 800's or 1kms or a bit of everything.
Also, what sort of tempo runs should I do.