10k PB Training Plan - This Messy Happy

Intro: This is a quick summary of 10k PB Training Plan from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Designed for runners who already log 10 km–21 km runs and are comfortable with half‑marathon mileage.
• Eight‑week structure split into two 4‑week blocks, with four quality runs per week plus two strength/conditioning sessions.
• Core sessions: easy/recovery runs, a main interval session, a secondary interval or tempo run, and a long run (up to 15 km).
• Rest days and strength work are emphasized to keep the aggressive volume sustainable.

Workout Example (Week 1):

1. Hill Reps – 1 hour of hill repeats (short uphill bursts, easy jog down).
2. Easy Long Run – Thursday, 10 km at a comfortable pace.
3. Saturday Interval Session – 30‑minute speed work (e.g., 10 × 30 s hard with 30 s easy jog, plus warm‑up/cool‑down).
4. Sunday Recovery Run – 8 km easy “plod”.
   Add a 30‑minute strength or core session on Wednesday.

Closing Note: Give this plan a go, tweak the paces in the Pacing app to match your current fitness, and watch your 10k times drop. Remember to respect the rest days and keep your body strong—then you’ll be ready to chase that new PB! 🚀

References

• 10k PB Training Plan - YouTube (YouTube Video)

Workout - 10k Speed Bursts

• 15min @ 7'00''/km
• 10 lots of:
  • 30s @ 5'00''/km
  • 30s @ 7'00''/km
• 15min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/10k-speed-bursts-7a2910a0

Don’t have the app? Copy the reference above,
to import the workout after you install it.