You can’t expect race pace to feel easy if you never train at it. These two treadmill sessions force control, effort, and speed. Session 1 – Pace Development 12 × 400m @ Race Pace 60 sec recovery between sets 8 min Zone 2 (active recovery) 6 × 600m @ Race Pace 120 sec recovery between sets Session 2 – Strength & Power 10 × 200m @ 15% incline 60 sec recovery between sets 8 min Zone 2 (active recovery) 2 × 1K @ 4% incline 120 sec recovery 8 min Zone 2 (active recovery) One sharpens your engine. Th

First or Nothing on Instagram: "Imagine training your whole life for one Olympic moment... 400m into his race, Derek Redmond tore his hamstring. Agony. Dream over. But he got up. Limped. And finished with his father by his side. He didn’t win the medal. But he won the world’s respect. A reminder: sometimes finishing is greater than winning. What’s something you refuse to quit on?"

Improving 10K Race Times: My Training Secrets