10K Speed Builder: 5x1km Intervals

Workout - 10K Speed Builder: 5x1km Intervals

• 15min @ 6'00''/km
• 5 lots of:
  • 20s @ 3'00''/km
• 5 lots of:
  • 1.0km @ 5'45''/km
  • 1.0km @ 7'00''/km
• 5 lots of:
  • 200m @ 4'00''/km
  • 200m @ 7'00''/km
• 10min @ 8'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/10k-speed-builder-5x1km-intervals-f9c3a2af

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Quick summary of “BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT!” from Ben Parkes

Watch Ben’s video for the full context.

Key points

• Warm-up: 2 km easy jog, then a few strides on a cold London morning.
• Main set: 5 x 1 km at 10K race pace (around 3:04-3:07 min/km, roughly 15:30-15:45 min per 5 km). Between repeats, jog 1 km easy to let HR settle.
• Finisher: 5 x 200 m fast repeats, each just under 30 seconds, with easy jogs between.
• Shoes: Ben runs in his race-day Nike AlphaFlys to get comfortable with the feel.
• Training approach: pair quality sessions like this with zone-2 volume (around 110-120 km/week) and long runs that build strength toward the finish.

Workout

Warm-up: 2 km easy + 4-6 strides (20-30 s each)

Main set:
  1. 1 km at around 3:04-3:07 min/km
  2. 1 km easy jog (recovery)
  3. Repeat 5 times total

Finisher:
  5 x 200 m at under 30 s, 200 m easy jog between

Cool-down: 1-2 km easy jog

Adjust paces to where you are now. The idea is hitting the 1 km repeats at 10 km race effort.

Practical tips

• Don’t rush the easy jogs. Focus on breathing and bringing HR down.
• Train in the shoes you’ll race in.
• Log splits in the Pacing app.
• Build this alongside zone-2 running and progressive long runs.

Closing note

Try the 5 x 1 km session soon, dial in the paces, and track it in the Pacing app.

References

• BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT! - YouTube (YouTube Video)