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.
You run 15 minutes on Z0 not faster
Stretching or you do sun salutation
Distance 20m Drills: see videos
4x30m strides. Increase the speed slightly but not to the max. Pay attention to your coordination
start the race
cooling down. 10min on Z0 running the route back if you are sub 40 on 10k. Supporting your club members