10K Race Pace: 6x1km Repeats

Workout - 10K Race Pace: 6x1km Repeats

• 3.0km @ 6'00''/km
• 6 lots of:
  • 1.0km @ 4'30''/km
  • 2min 30s rest
• 2.0km @ 6'00''/km

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Quick summary

Here’s a breakdown of FINAL 10K Workout In The Saucony ENDOPRHIN PRO - 6 x 1K REPS from The FOD Runner. Run it this week. Watch the original for context.

Key points

• This wraps up a 7 to 8 week 10K training block and is race-pace rehearsal before a 10K time trial the following weekend.
• Target pace (the “gold” pace) is around 3:20 to 3:27 per km (about 5:15 to 5:30 per mile). On trails, expect to lose a few seconds, so aim for 3:25 to 3:27/km.
• Warm-up: roughly 2 mi (around 3.2 km) with light drills and easy jog.
• Six 1 km repeats across mixed terrain (downhill, flat, gentle uphill) for turnover and leg speed.
• Steady effort throughout. Use your watch’s split screen and focus on rhythm over exact times.
• After this, a taper week with a target of 3:22 to 3:25/km on flat ground for the race.

Workout example

1. Warm-up: 2 mi easy jog plus 5 min of dynamic drills (high knees, butt-kicks).
2. Main set: 6 x 1 km repeats.
   • Target pace: 3:25 to 3:27 per km (a few seconds slower on trails).
   • Recovery: 2 to 3 min easy jog or walk between reps.
   • Steady effort. Let downhill or uphill sections shape the feel.
3. Cool-down: 1 to 1.5 mi easy jog, then stretch.

Tip: on roads, you can target the exact 3:20/km pace. On trails, aim for 3:25 to 3:27/km.

Closing note

Run this 6 x 1 km session this week, adjusting paces to your recent race efforts. The Pacing app handles the intervals and splits.

References

• FINAL 10K Workout In The Saucony ENDOPRHIN PRO - 6 x 1K REPS | FOD Runner - YouTube (YouTube Video)