training for xc this year, but want to run a fast time for a 10k in a month. i'm doing only mileage and some tempos, what do you think would indicate 32:00 shape for 10k?
training for xc this year, but want to run a fast time for a 10k in a month. i'm doing only mileage and some tempos, what do you think would indicate 32:00 shape for 10k?
4-6 mile repeats of 5:00-5:15 with 2-3 minutes rest works.