This is a follow on from Adrian’s post regarding the sessions leading up to the Chichester 10k target race.
I have been using the following interval pace calculator for the Brighton 10k and found it very useful in making sure that I don’t go too fast.
The idea is that you stick to the same pace for all of your intervals throughout the training plan.
As you progress you then gradually increase the number of intervals and reduce the rest time between each one.
Of course you will need to bring your own watch as not everyone at the session will be running in synch.