Just wrote a long post and accidently deleted it

Dont think this has been said but follow what i am doing. Im doing a 10km run, but its part of a triathlon so a 1500m swim and 40km cycle before lol but your run training can be the same.

Do the following:

Threshold/tempo run twice a week - this is running at 70-80% of max hr. it can be difficult to keep your hr consistant, but focus especially on keeping it around 75% of max hr. This run should not be too hard and when you have finished you should feel as though you could have gone further. Increase your distance steadily over the weeks (btu ensure you stay in the hr zone mentioned!), right up to 10km. I did writedown all the science for this but cant be botherd now lol but simply it ensures your exercising at an intensity that faciltates primary use of your aerobic energy pathways, which will provide you with the best source of energy for distance running.

Race pace run once or twice a week - this is running at the pace you want to run your race at and can be figured out by what time you want to do the 10km in. The distance you run this at should be less than your threshold run, with you increasing the distance gradually over weeks. Aim to increase this distance upto 10km or just below, before your race so you know you can run it in this time. Although this is ran at more like 75-85% of max and will facilitate greater use of anaerobic energy pathways in relation to threshold running, it can help your body adapt to and get used what happens during running of this intensity. In addition, even in endurance events, anaerobic energy patheways are used, especially in the later stages where you run faster for the last x amount of kms.

Hope thats not too confusing lol, it simple in reality, what time are you aiming to do it in?

Good luck