HOW I RAN A SUB 30-MINUTE 10KM | Advanced Training Tips and Workouts by Sage Canaday Running - Vo2maxProductions

Intro: This is a quick summary of HOW I RAN A SUB 30-MINUTE 10KM from Vo2maxProductions. 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

• A solid aerobic base (often >100 mi/160 km per week) is the foundation for sub‑30 min 10 km.
• Long runs of 15–25 km (9–15 mi) at easy‑moderate pace build the endurance needed for a strong finish.
• Tempo/progression runs: 6‑mile (≈10 km) at 5:20–5:30 / km (≈8:34 / mi) with the last mile dropping to ~5:00 / km (≈8:00 / mi).
• Speed work: 400 m repeats (20 × 200 m or 16‑20 × 400 m) at 3 k race pace (~4:00 / km) with 60‑90 sec recovery; 1 000 m repeats (8‑10 ×) at 5 k–10 k pace with 1‑2 min rest.
• Weekly strides, hill sprints, and occasional sub‑5‑minute‑mile (≈4:48 / km) efforts keep leg turnover high.

Workout Example (adaptable to your current paces):

6‑Mile Progression Run

1. Warm‑up: 1 mi easy (≈6:00 / km).
2. Main set: 4 mi at 5:20 / km (≈8:34 / mi).
3. Finish: 1 mi at 5:00 / km (≈8:00 / mi).
4. Cool‑down: 0.5 mi easy.

400 m Repeat Session

• 20 × 200 m at 3 k pace (~4:00 / km) with 30 sec jog recovery.
• Or 16 × 400 m at ~4:48 / km (72 sec per 400 m) with 90 sec recovery.

Practical Tips

• Keep tempo runs ~85 % effort; if you can’t hold the pace, back off a few seconds.
• Use strides (4‑6 × 100 m) after easy runs to reinforce leg turnover.
• Mix in hill repeats (30‑45 sec uphill, easy jog down) for strength.
• Track mileage and intensity in the Pacing app so you can adjust paces to match your current fitness.

Closing Note: Try the progression run or 400 m repeat today, then tweak the paces to fit your own training level in the Pacing app. Keep building that aerobic base and speed work—you’ll be on the road to a sub‑30 minute 10 km in no time!

References

• HOW I RAN A SUB 30-MINUTE 10KM | Advanced Training Tips and Workouts by Sage Canaday Running - YouTube (YouTube Video)

Workout - Sage's 10k Tempo Finisher

• 10min @ 7'00''/km
• 6.4km @ 5'20''/km
• 1.6km @ 5'00''/km
• 10min @ 7'00''/km

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