I can see why this sounds confusing, but most runners record there training in miles or kilometres per week. So if you were to take 10-15% of your weeks running miles, I would think that's what it means.

However, if your target is to improve your 10k, you may be better to do 10-15% high intensity running. Personally, I would think this will be more specific to your goal. Although, obviously if you were looking to work your whole body HIT may suit your needs

Sessions you could try for high intensity running warm up 5-10 jog (run fast for 1 min/jog 1 minute) - repeat up to 10 times then 5-10 minutes jog You could also try fartlek, which is a run with faster sections in it. You choose pace and length of effort.

This kind of training will make you fitter and faster for running.

Good luck for your 10K

I can see why this sounds confusing, but most runners record there training in miles or kilometres per week. So if you were to take 10-15% of your weeks running miles, I would think that's what it means.

However, if your target is to improve your 10k, you may be better to do 10-15% high intensity running. Personally, I would think this will be more specific to your goal. Although, obviously if you were looking to work your whole body HIT may suit your needs

Sessions you could try for high intensity running:- warm up 5-10 jog (run fast for 1 min/jog 1 minute) - repeat up to 10 times then 5-10 minutes jog.

You could also try fartlek, select a route (maybe 5-6 miles), start with a jog warmup, then run faster as you feel. Efforts can be anything from 20 seconds up to a couple of minutes. You can run the hills hard. It's up to you. a great session to do with a training partner.

These kind of training will make you fitter and faster for running.

Good luck for your 10K