Run intervals – “Kenyan fartlek”

8x 1:00 @ 5k pace / 1:00 float
4x 2:00 @ 5-10k pace / 1:00 float
2x 3:00 @ 10k pace / 1:00 float

5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.

“Float” pace. The Float is a steady effort ( 0:30-0:45/km slower than your “Hard” pace) rather than a slow recovery jog. The first 10 seconds of the transition to float is hard, aim to keep your cadence. If your float pace starts to drop, you’re pushing the “hard” segments too much (back-off a little).