10K TIME TRIAL MAX EFFORT! Can we get a PB? Pushing HARDER than EVER!! - Ben Parkes

Aug 13, 2025

Intro: This is a quick summary of 10K TIME TRIAL MAX EFFORT! Can we get a PB? from Ben Parkes. 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:

Use a looped 1‑km circuit (10 loops) to simulate a race while keeping the start/finish at the same spot, which helps keep the effort legit and avoids long downhill stretches.
Set a clear time‑goal: Ben aimed for 32:45 (≈5:14 / km) and finished in 32:30, showing how a specific target can drive performance.
Pacing: He ran the first 3 km at roughly 5:08 / km and hit 5 km in 16:02 (≈3:12 / km). Maintaining a steady pace despite wind and cold (10 °C) is crucial.
Mental strategy: Treat the time trial as a race‑day effort—stay focused, use a watch or power meter, and push through the “burn” when the lungs start to scream.
Post‑run reflection: Use the finish time to calculate future race‑pace (e.g., 32:30 translates to ~2:29 / mi or 5:08 / km). A simple pacing calculator can turn this into a marathon goal (≈2:29 / mi ≈ 3:20 / km).

Workout Example:

10K Time‑Trial (Goal: < 33:00)
- Warm‑up: 10‑15 min easy jog + dynamic stretches.
- Main set: 1 km loop × 10 (total 10 km). Aim for ~5:10 / km (≈3:12 / km) pace to hit ~32:30.
- If you feel strong in the last 2 km, pick up 5‑10 seconds per km.
- Cool‑down: 10 min easy jog + stretching.

Practical Tips:

Choose a flat, looped course to keep pacing consistent.
Monitor your effort with a watch or power meter; aim for a steady power output (Ben’s target was ~32.45 W, but adjust for your fitness).
Mind the weather – headwind will slow you, so start a little faster if you expect a strong breeze.
Post‑run: plug your finish time into a pacing calculator to set marathon or half‑marathon targets.

Closing Note: Give this 10 km time‑trial a try, tweak the paces to match your current fitness, and track it in the Pacing app. You’ll see how setting a clear, measurable goal can push you to new personal bests—go smash that PB! 🚀