Run 1 # : 6-8 400 Meter with 1 to 1 work to rest ratio. Run this faster than your pace for the 10 min test. 3-5 seconds per lap faster would be great. Step to the line with Confidence. RUN STRONG!
Run 2# : 2 x 10 minute Threshold / tempo Run. 60-90 seconds recovery between. 10 min Runs. Pace should be about 30 seconds per mile slower than your 10 minute run test.
Run 3# : Beginner: 30 minute Progression Run. Try to gradually increase the pace every 5 minutes. Start very easy, finish strong. Advance: 45 Min Progression Run.
Check out the McMillian Run Calculator to get pace time and get a better grasp on Matt running terminology.
Email: email@example.com if you have questions.