How To Get A 10k PB | Run A Faster 10k With These Top Tips - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How To Get A 10k PB | Run A Faster 10k With These Top Tips from The Running Channel. 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

Balance is everything – combine a weekly long run (10 mi+ at an easy pace) with at least 30 mi of total weekly mileage.
Speed work should be faster than race pace: 600 m‑800 m‑1 km repeats at your 5 k or 3 k effort, totalling about 6 km of fast work per session.
Tempo runs at lactate threshold (2 mi initially, building to 5‑6 mi) sharpen your aerobic ceiling.
Hill repeats (30‑60 s uphill, 1‑2 min easy back‑down) improve strength, cadence, and leg turnover.
Race‑pace intervals: start with 3‑4 mi at goal 10 k pace, 2 min jog recovery, work up to 6 mi total with shorter recoveries (90‑60 s) and longer repeats (1‑2 mi).
Taper 4‑5 days before the race and keep fueling simple – carb‑rich meals night before and morning of race.
Race strategy: aim for even or negative splits, use a pace‑maker or race‑provided split markers.

Workout Example

Speed + Tempo Session (mid‑week)

Warm‑up: 1 mi easy jog
Tempo block: 2 mi at lactate‑threshold pace (≈ race‑pace + 30‑45 s per mile)
Recovery: 3 min walk/jog
Intervals: 5 × 800 m at 5 k effort (≈ 15‑20 s faster than 10 k goal pace) with 90 s easy jog between each
Cool‑down: 1 mi easy jog

Adjust the number of repeats or the interval distance to match your current fitness; the Pacing app lets you plug in your own paces and track the total volume.

Closing Note

Give these workouts a try, tweak the paces to fit your own numbers, and log everything in the Pacing app. You’ll be on your way to a new 10 k PB before you know it – go for it! 🚀