Run #21

Run 10 × 600 meters with 90 seconds recovery, aiming for 5K pace

Run the fourth repeat as hard as you can.

Run #20

Run 9 × 600 meters with 90 seconds recovery, aiming for 5K pace

Run the fourth repeat as hard as you can.

Run #19

Run 8 × 600 meters with 90 seconds recovery, aiming for 5K pace

Run the fourth repeat as hard as you can.

Run #18

Run 10 miles.

For the first 8 miles, pick up the pace by 10 seconds each mile.

The last 2 miles hold the pace at 10 seconds faster than half-marathon pace.

E.g.
13:10
13:00
12:50
12:40
12:30
12:20
12:10
12:00
11:50
11:50