Sub-40 10k Pace Repeats
Workout - Sub-40 10k Pace Repeats
- 10min @ 5'30''/km
- 15 lots of:
- 2min @ 4'00''/km
- 1min rest
- 10min @ 5'45''/km
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Intro: this breaks down How to Break 40 Minutes for 10 Kilometers: Your 12-Week Training Guide from Lee Grantham. Solid resource, worth watching in full. The essential takeaways are below so you can start training immediately.
Key points:
- Two weekly sessions form the backbone: Wednesday speed work and Sunday long run. Each pushes different fitness qualities.
- If you’re running at ~5 min/km, start with short 30-second efforts at a faster tempo to build toward 4 min/km pace. Don’t jump in cold.
- Structured progression moves you from short, frequent repeats to longer efforts and more volume. Keep training pace around 10% slower than your 10K goal (roughly 4:24 min/km) and gradually extend intervals and weekly distance.
- Active recovery during rest (60 seconds of easy movement) lowers HR and teaches the body to bounce back faster between efforts.
Workout example:
- Week 1, speed introduction: 20 × 1-minute efforts at ~4 min/km, separated by 60 s recovery jogs.
- Build phase (weeks 3 to 6):
- Progress through 10 × 2-minute, then 15 × 2 min, finishing at 20 × 2 min repeats with 60 s rest.
- Add a pace-controlled segment to Sunday runs: within a 12 km run, hit 4 km at 4:24 min/km and finish the rest at 5 min/km.
- Peak phase (weeks 8 to 10):
- 4 × 10-minute intervals at goal 4 min/km with 60 s between, allowing HR recovery.
- Extend long runs to 14 to 16 km, running 6 to 8 km at 4:24 min/km.
- Race prep: two consecutive 20-minute pushes at 4 min/km (equivalent to 5 km at race pace) with 60 s recovery.
Closing note: use this plan and adjust paces in the Pacing app to your level.