10k Pace Intervals

Workout - 10k Pace Intervals

• 15min @ 9'00''/km
• 4 lots of:
  • 5min @ 5'30''/km
  • 3min rest
• 15min @ 9'00''/km

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Intro

Quick rundown of the 1 hour “10k Pace Intervals” Session from This Messy Happy. The video’s worth your time. Here’s what you need to know to run this workout yourself today. Watch the full version for additional context.

Key points

• This session combines speed development with marathon prep through 5-minute repeats at your 10 km race pace (roughly your 10 km target pace in min/km).
• A proper warm-up and activation routine matters before tackling the fast intervals.
• Begin with 4 repeats, advancing to 6-7 as you get fitter. It fits neatly into a 1-hour session.
• Close with a ~15-minute easy jog plus stretching to support recovery.

Workout example

1. Warm-up (about 15 min): easy jog followed by dynamic stretches or drills to elevate your heart rate.
2. Main set:
   • Run 5 min at your 10 km race pace (speaking becomes difficult, only short phrases).
   • Walk or jog slowly for 2-3 min to recover.
   • Repeat 4× (move up to 6-7× as the season progresses).
3. Cool-down (about 15 min): easy jog followed by thorough stretching.

Closing note

Try this 10 km-pace interval workout and use the Pacing app to dial in your personal speeds. You’ll gain real speed alongside your marathon training.

References

• 1 hour ‘10k Pace Intervals’ Session - YouTube (YouTube Video)