Sub 38-min 10K Time Trial

Workout - Sub 38-min 10K Time Trial

• 12min @ 6'00''/km
• 10.0km @ 3'48''/km
• 7min @ 7'00''/km
• - then 0m to finish the 10k in 38:00

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Here’s what you should know about “10K Time Trial - Running 38:XX PB At 46 - Holding A GOPRO! Ben Parkes Style” from That Running Guy. It’s worth watching. We’ve pulled out the essentials so you can tackle this workout yourself. The full video has plenty more detail worth catching.

Key points

• Aim for a sub-38-minute 10K (target pace roughly 6:05 to 6:10 per mile) using a time-trial format.
• Start with a measured pace for the first 3 miles (around 6:05/mi), then adjust based on your effort and heart rate.
• A pacing partner (Chris) and a flat 2-km loop course keep you accountable and drive you forward.
• Watch your threshold heart rate (roughly 168 bpm) to avoid burning out too soon. Back off if it edges higher.
• Having someone running alongside you who believes in you matters most when things get hard.

Workout example

10K Time-Trial (Goal <38:00)
- Warm-up: 10-15 min easy jog
- Mile 1: Target 5:58-6:00 per mile (run slightly quick to feel out the effort)
- Miles 2-3: Settle at roughly 6:05 per mile (maintain HR below threshold)
- Miles 4-5: If feeling strong, hold 6:10-6:15 per mile. If HR jumps, back off to 6:20-6:30.
- Finish: Give everything you have left over the final 2 km, staying under 6:20 per mile.
- Cool-down: 5-10 min easy jog + stretch

Practical tips

• Track your pace and heart rate live using a GPS watch or app.
• Circuit the same loop several times to know the terrain and skirt around traffic.
• Mount a camera or phone to capture the session and fuel your motivation later.
• If your heart rate creeps above threshold, ease back a few seconds per mile.

Closing note

Give this 10K time trial a shot, scaling the paces to match your current fitness in the Pacing app.