My word, it’s blooming cold, so ensure you always start your faster running sessions with a proper warm up. Here are some ideas from the EA Endurance runners coaching course by Andy Henderson, International Coach.
His runners start with a 2-mile run to warm up, followed by drills (typically 20/30m distance only per drill):
Walking forwards raise knee and then pull to chest and alternate
Walking hamstring stretch (swing arms through)
A drill (walk forward raising knee to quad is parallel with ground but most importantly on your toes)
B drill ( move forward, raise knee as per A drill, and flick foot forwards before bring down to the ground)
A skips (as pe drill but moving faster)
B skips (as per drill but moving faster)
Single side (isolation) high knee, run with near straight leg and just bring right or left leg high every two or three steps
High knees with arms straight up (don’t shoot!)
Then stride outs (running at speed for 20s focusing on form). Now you can start the session.
Sessions
Session 1 : Intervals
Purpose of Session : develop running fitness and strength
Warm up : run for 2 miles to get properly warm in this cold weather, then do some or all of the drills above.
Fast Group : 3 efforts of 5 minutes at a fraction slower than your 5k race pace, with 4 minutes jog recovery and then 3 efforts of 3.5 minutes at same pace with 2 minutes recovery. They are long recoveries to ensure you recover so that the last effort is as fast as the first.
Middle Group : 4 to 5 efforts of 5 minutes at a fraction slower than your 5k race pace with 3 minutes jog recovery
Improvers Group : 15 minutes at a fraction slower than your 10k race pace (tempo speed) , 3 minutes easy pace, then 10 minutes at tempo speed, two minutes easy pace, then 5 minutes at tempo pace.
Cool Down : All groups to do 10-minute cool down and static stretches in the warm.
Session 2 : Tempo Run
Purpose of Session : develop running stamina (to carry speed over longer distance)
Warm up : run for 2 miles to get properly warm in this cold weather, then do some or all of the drills above.
Fast Group : 20 minutes at Tempo pace, 4 minutes jog, 15 minutes at tempo, 3 minutes easy, 10 minutes tempo, 2 minutes easy, 5 minutes tempo.
Middle Group : 3 efforts of 10 minutes at Tempo pace with 2 minutes rest between (keep warm by moving but not too fast)
Improvers Group :
5 efforts of 5 minutes at tempo pace with one-minute jog recovery.
Cool Down : All groups to do 10-minute cool down and static stretches in the warm.
Have fun with them and enjoy the slightly warmer if wetter weather.