約跑朝早interval10:30-11:30沙田運動場

Ning

I think that it is better not take more than one time Interval per week.
http://taiwanrunners.com/blog/08112002.html

Also you can try this program,
http://www.halhigdon.com/10ktraining/10kadv.htm

[ 本帖最後由 Ning 於 2009-12-23 15:42 編輯 ]