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15-MINUTE HARD RUN: Run 1 mile to warm up. The warm-up run should be done at a very relaxed pace. Make sure you've broken at least a light sweat before you proceed. Next run hard for 15 minutes at your 10K pace. Cool down with a 5-10 minute easy jog. Cooling down is as important as warming up, as it gives your body time to wind down after an intense effort, while allowing it to process the lactic acid that builds up in your body after any hard run. Whenever possible, run on dirt paths -- they are softer than the street and therefore easier on your feet and legs.
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