10k Personal Best Test
Workout - 10k Personal Best Test
- 15min @ 8'00''/km
- 10.0km @ 5'30''/km
- 12min @ 12'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Ben Parkes’ “10K TIME TRIAL MAX EFFORT! Can we get a PB?” deserves a closer look. This breakdown unpacks his strategy so you can run the same session. Check the full video if you want additional context.
Key points
- A looped 1-km circuit (10 repetitions) mimics race conditions while anchoring you to the same start and finish line. This approach maintains authentic effort and sidesteps prolonged descents.
- Pick a concrete time goal. Ben’s target was 32:45 (about 5:14/km). He clocked 32:30. A defined target shapes effort and outcome.
- Pacing: Ben opened the first 3 km at about 5:08/km, reaching 5 km in 16:02. Holding steady pace through wind and cold (10°C) matters.
- Mental game: frame this as race-day intensity. Stay locked in, track time or power, and lean into the discomfort when breathing gets hard.
- Post-run math: use your final time to extrapolate race pace. For example, 32:30 in a 10K suggests a marathon pace around 2:29/mi or 5:08/km. A pace converter can map this to longer distances.
Sample workout
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 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
- Find a flat loop to maintain even splits.
- Watch your effort with a watch or power meter. Keep the output steady (Ben went for ~32.45 W, but adjust to your level).
- Account for conditions. A headwind costs time, so shift your pacing slightly faster if facing a strong wind.
- After crossing the line, use a pace converter to translate your 10K result into marathon or half-marathon goals.
Closing note
Run this 10 km time trial. Scale the pace targets to fit your current fitness, record it in the Pacing app, and watch what a defined goal does. Go get that PB.