Run: The 10k Workout

Want to improve your 10k or half-marathon time? Try this workout I received from collegiate/stud runner Valerie Nydam

"My favorite workout is this:

20 min warm up
6 strides approximately 150 meters
2x1 mile @ 5 k race pace
2x800 @ 2 mile race pace
4x400 @ 800 race pace
and as many 200s as you can do

Between each, recover your breath but still be tired about 2 minutes for long ones and 1 minute for short ones."