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1 month away so not worth changing owt in training, especially as next week or so high probability of missed sessions thru either Christmas excess or Storm Barbara.
Enjoy the first one, use finish time you achieve as a benchmark to shape your training for another one.
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Have you actually managed your 6km run comfortably at 4:00/km pace or better?
Conventional scaling up for expected times would be 5km at 3:50/km (19:20) could equal a 40 minute 10k
Intervals are good for working on speed and endurance but they are hard work on your own to push on. We have Monday speed sessions and a three week rotation of this lot was good fun.
2,3,4,5,5,4,3,2 minute efforts with 90 second slow walk recoveries
3mins with 90sec recoveries (×8)
3min out, 3min back faster, 3min rest (×5)
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rhb
user69121
@dbr
I'm my first ever race, a 10k on the 22nd of January in Victoria Park. Right now I'm doing about 4:20/km for 6km runs, twice a week. Should I be running shorter and faster, or longer and slower, or a mix of the two?
If I really pushed myself and did the right training I think I could do a 40 minute run, but I don't know what that training is...