Sub-38 10K Tempo Sharpener

Workout - Sub-38 10K Tempo Sharpener

• 15min @ 5'07''/km
• 0.0mi @ 6'22''/mi
• 15min @ 5'07''/km

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Here’s a breakdown of the 6 WEEK 10K TRAINING PLAN (Plus 18 MIn 5k Parkrun) from That Running Guy, a solid resource worth watching in full for all the nuances. Below we’ve extracted the essentials so you can put a session into practice immediately.

Key points

• Build your 6-week block around a 10K goal race. Zone 2 (easy aerobic) takes the bulk of your mileage to develop aerobic efficiency.
• Schedule a weekly tempo run (1-mile easy start, 4 miles at tempo effort, easy finish) and a hill repeat session (2-mile warm-up, 10 hill repeats, 2-mile jog down).
• Add a track day with 800 m-2 km repeats and brief 60-second recovery jogs to develop 5K-pace sharpness.
• Most regular weekday runs sit at 5 miles in Zone 2; Saturday long runs range from 10-14 miles, also at Zone 2 effort.
• Drop volume in race week with 5-mile easy runs and a short pre-race stride session.

Sample week (week 1)

• Sunday: 1.5-hour Zone 2 run (~10.5 mi). Keep your heart rate in the easy aerobic band.
• Monday: 5 mi Zone 2 easy run.
• Tuesday: Tempo – 1 mi easy start, 4 mi at ~6:15-6:20 min/mi (tempo pace), easy finish.
• Wednesday: 5 mi Zone 2 easy run.
• Thursday: 10 mi Zone 2 steady run.
• Friday: 5 mi Zone 2 easy run.
• Saturday: Long Zone 2 run – 1.5-2 hrs, 10-14 mi at a relaxed pace.
• Sunday: Rest day.

Making it work

• A heart-rate monitor or perceived effort (conversation pace) will keep you honestly in Zone 2.
• Set your tempo pace about 10-15 seconds slower than your current 5K race speed.
• If hill work bothers your Achilles, dial back the repeat count and build over time.
• Run track sessions with a coach or experienced group. Timing the recovery windows matters.

Final thought

Test this plan and fine-tune the paces using your own recent race results. The Pacing app can help with that. Stick with it and you’ll find yourself ready for that sub-38 minute 10K.

References

• 6 WEEK 10K TRAINING PLAN (Plus 18 MIn 5k Parkrun) - YouTube (YouTube Video)