Please follow the steps and pay attention to the quality. Quality here is very important to prevent also injuries. Take your time and don’t rush.
Step 1
You run 15 minutes on Z0 not faster
Step 2
Stretching or you do sun salutation
Step 3
Distance 20m Drills: see videos
Trippling
Pendel run
Skipping
Heels up
Step 4
4x30m strides. Increase the speed slightly but not to the max. Pay attention to your coordination
Step 5
start the race
Step 6
cooling down. 10min on Z0 running the route back if you are sub 40 on 10k. Supporting your club members