In my opinion, trying to run 10km of intervals at full 10km race pace is too much for most runners. If you are preparing for a 10km race, a better approach is to run intervals on the track or road that total around 8km at your target race pace. This is sustainable once a week for about six weeks. Start these sessions roughly eight weeks before race day so you have time to build the work and still taper properly. For rest, I like a two to one ratio. If you run 2km in eight minutes, take four minu