To further optimize efficiency and glycogen metabolism if you plan to race on hilly courses, some of the long runs can be done on hills on the course or similar terrain, and some speed work on aerobic threshold will be done to allow quick recovery from hills and surging or other tactics for racing. Select a realistic goal pace. If you have been racing for years, it's not realistic to expect a major breakthrough. We recommend that you set a goal time about 1 minute faster than your 10 K best and use this pace for your pace training speed. If possible, do these runs on terrain simulating your race course.
All workouts consist of a warm up, the main workout and a cool down.
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