10K Progressive Threshold

10K Progressive Threshold

Workout - 10K Progressive Threshold

  • 10min @ 9'00''/mi
  • 1.7mi @ 5'35''/mi
  • 1min 45s rest
  • 1.7mi @ 5'30''/mi
  • 1min 45s rest
  • 1.7mi @ 5'25''/mi
  • 10min @ 9'30''/mi
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Intro

“ALL IN S3:E3 - 30 MINUTE 10K - LONDON MARATHON WEEK” from The Welsh Runner has a solid game plan for a faster 10K. Here’s the workout structure; watch the full video for coaching context.

Key points

  • A sub-30-minute 10K needs threshold, VO2-max efforts, hill work, and a solid aerobic base.
  • The week centres on: 1) progressive threshold runs, 2) hard mile repeats with short recovery jogs, 3) short hill repeats, and 4) a brisk long run.
  • Rules of thumb:
    • Keep recovery jogs short, 1-2 minutes.
    • Build pace gradually within a workout to save your legs early.
    • Lap a lake or closed loop on bad-weather days.
    • Log easy, steady running first to build the aerobic engine before adding speed.

Workout

Monday, threshold:

  • 3 x 1.7 mi (around 9 minutes each), paces climbing:
    • Rep 1: around 5:35/mi
    • Rep 2: around 5:30/mi
    • Rep 3: around 5:25/mi (or faster if fresh)
  • Rest: 90-120 seconds easy jog between.

Thursday, miles + hills:

  • Warm-up: 2.7 mi easy with strides.
  • 3 x 1-mile hard repeats, each a notch quicker, with short jogs between.
  • Hills: 4 x 1-minute hill sprints hard, 90 seconds recovery (shorten if needed).
  • Easy cool-down.

Long run (Friday/weekend):

  • 15 mi at around 5:45/mi (aim to finish near 5:40/mi).
  • Target: under 5:40/mi to keep a sub-30 10K in reach.

Closing note

Slot this into your training schedule and adjust paces to your fitness in the Pacing app.

References

Inspired by The Welsh Runner

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