10K Time Trial - Running 38:XX PB At 46 - Holding A GOPRO! Ben Parkes Style - That Running Guy

Aug 13, 2025

Intro: This is a quick summary of 10K Time Trial - Running 38:XX PB At 46 - Holding A GOPRO! Ben Parkes Style from That Running Guy. 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:

Goal: break 38‑minute 10K (target pace ~6:05‑6:10 per mile) using a 10K time‑trial format.
Start with a controlled pace for the first 3 miles (≈6:05 /mi) and then adjust based on effort and heart‑rate.
Use a pacing partner (Chris) and a flat 2‑km loop course to stay on target and stay motivated.
Monitor threshold heart‑rate (≈168 bpm) to avoid over‑pacing; adjust if HR climbs too high.
Mental tip: a supportive companion can keep you going when you feel like stopping.

Workout Example:

10K Time‑Trial (Goal <38:00)
- Warm‑up: 10‑15 min easy jog
- Mile 1: Aim 5:58‑6:00 per mile (start slightly faster to gauge effort)
- Miles 2‑3: Hold ~6:05 per mile (keep HR below threshold)
- Miles 4‑5: If feeling strong, maintain 6:10‑6:15 per mile; if HR spikes, ease back to 6:20‑6:30.
- Finish: Give whatever you have left for the last 2 km, aiming to stay under 6:20 per mile.
- Cool‑down: 5‑10 min easy jog + stretch

Practical Tips:

Use a GPS watch or app to monitor pace and heart‑rate in real‑time.
Run the loop multiple times to keep the course familiar and reduce traffic.
Keep a GoPro or phone mounted for post‑run analysis and motivation.
If you start to drift above your threshold HR, back off a few seconds per mile.

Closing Note: Give this 10K time‑trial a try and adjust the paces to match your own fitness level in the Pacing app. You’ve got this—run strong, hit that personal best, and keep moving onward and upward!