Sub-40 Progressive 10k Tempo
Workout - Sub-40 Progressive 10k Tempo
- 5min @ 5'30''/km
- 3.0km @ 4'20''/km
- 3.0km @ 4'10''/km
- 3.0km @ 4'00''/km
- 1.0km @ 3'30''/km
- 5min @ 5'30''/km
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Intro: based on a standout video from The Running Channel about breaking 40 minutes in the 10K, here’s what to know, and how to get started today. The full video is worth a watch.
Key points:
- Open the week with an easy 5-mile run, then add 4 to 6 strides to sharpen leg turnover.
- Easy runs are recovery work, not a chance to push. Relaxed pace protects energy for the demanding sessions.
- Start strength training with bodyweight exercises, then gradually add light weights.
- Interval session: 5 × 800 m repeats where you run each 800 m fast (around 2 min) followed by an easy 800 m (around 3 min), with a 200 m jog between.
- Progressive tempo run: 3 km at 4:20 min/km, then 3 km at 4:10 min/km, then 3 km at 4:00 min/km, finishing with 1 km of max effort. 10-minute warm-up and cool-down.
- Long run: 90 minutes steady at an easy pace (measure by time, not distance).
- Recovery matters: book physio, use a foam roller or massage gun, and mix in cross-training (pilates, swimming) for balanced strength.
Workout example:
- Monday: 5 miles easy, then 4 to 6 strides at controlled hard effort (about 100 m each).
- Wednesday (intervals): 5 × 800 m, 2 min hard, 3 min easy, with 200 m jog recovery between.
- Friday (progressive tempo): 10-minute warm-up, then 3 km @ 4:20 / 3 km @ 4:10 / 3 km @ 4:00 / 1 km at full effort, then 10-minute cool-down.
- Sunday (long run): 90 minutes at an easy, steady clip. Time on feet over target pace.
Closing note: give these workouts a try. Dial in paces with the Pacing app based on your level.
References
- How I Train To Break 40 Minutes For 10k - YouTube (YouTube Video)