10k Training Plan Sub 38 Series Ep.3 Weekly Training Update - That Running Guy

Intro

This is a quick summary of 10k Training Plan Sub 38 Series Ep.3 Weekly Training Update 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

• The week starts with a 6‑mile easy run at about 7:30–7:45 min/mi to set the base for the 10‑K plan.
• A 2‑minute interval session follows, using up‑hill and down‑hill repeats that vary from 5:26 min/mi (fast) to 5:59 min/mi (easy), teaching you how to handle changing terrain.
• Easy runs are kept at a comfortable 7:30‑7:45 min/mi to preserve form and avoid niggles; a 4‑mile easy day is at 7:35 min/mi.
• Strides are added at the end of the long run (4‑5 short strides) to keep the legs “turning over” and improve turnover.
• Listening to your body, flushing out lactate, and adjusting pace to maintain form are emphasized throughout.

Workout Example

Day 1 – Monday

• 6 miles easy, 7:30‑7:45 min/mi (ended at 7:43 min/mi).

Day 2 – Tuesday (Interval Session)

• 2‑minute intervals with varying terrain:
  • 2 min @ 5:26 min/mi (flat)
  • Uphill 2 min @ 5:59 min/mi
  • Downhill 2 min @ 5:41 min/mi
  • Repeat pattern (uphill 5:50‑5:51, downhill 5:23‑5:25, final fast downhill @ 5:12 min/mi).

Day 3 – Wednesday

• 4 miles easy, 7:35 min/mi (focus on form, no niggles).

Day 4 – Thursday

• 6 miles easy, 7:28‑7:30 min/mi, finish with 4–5 short strides (quick jog‑stride combo).

Day 5 – Saturday (Long Run)

• Approx 7 miles at ~7:00 min/mi.
• Included a tempo mile at 6:09‑6:10 min/mi and a final stretch of 2‑3 miles at 6:55 min/mi.

Tips to Implement Today

• Add 4‑5 short strides after your long run once a week to improve leg turnover.
• Use interval mode on your watch for hill repeats; adjust pace for up‑ and down‑hill sections.
• Keep easy‑run paces where you can maintain form; avoid speeding up to an 8‑min mile if it breaks your form.

Closing Note

Give this mix of easy mileage, hill‑intervals, and stride work a try this week. Adjust the paces to match your current fitness in the Pacing app, and enjoy the progress toward your sub‑38 10K goal! 🚀

References

• 10k Training Plan Sub 38 Series Ep.3 Weekly Training Update - YouTube (YouTube Video)

Workout - 10k Hill Strength Repeats

• 5min @ 9'00''/mi
• 4 lots of:
  • 2min @ 5'55''/mi
  • 1min rest
  • 2min @ 5'40''/mi
  • 1min 30s rest
• 5min @ 9'00''/mi

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