How to Improve Your 10K PB in 10 Minutes - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How to Improve Your 10K PB in 10 Minutes 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

Assess your current fitness and decide if you need a gradual build‑up in mileage and intensity before tackling a new 10K PB.
Calculate your target race pace (e.g., 3 min/km = 30‑min 10K, 4 min/km = 40‑min 10K, 6 min/km = 1‑hour 10K) and use it as the core training pace.
Use your watch in “auto‑lap” mode (1 km or 1 mi laps) and view lap pace instead of live pace for a steadier readout.
Train on, above, and below race pace with varied workouts to keep training interesting and to build the ability to hold target pace on race day.

Workout Example

Workout #1 – Tempo + Hills

Warm‑up – 10 min easy at half‑marathon/tempo effort.
Tempo block – 10 min at half‑marathon or tempo pace.
Hill repeats – 8‑10 repeats of 30 s hard uphill with a short jog recovery.
Recovery – Light jog/walk until heart‑rate drops.
Finish – Another 10 min tempo effort.

Workout #2 – Descending Intervals

5 min, 4 min, 3 min, 2 min, 1 min x2 (hard effort) with 1 min jogging recovery between each interval. Start at half‑marathon pace and finish the 1‑minute repeats at roughly 5 K pace.

Workout #3 – Race‑Pace Repeats

Start with 3 × 1‑mile at target 10K pace, 3 min recovery. Progress over weeks to 6 × 1‑mile with 90‑second recovery as fitness improves.

Closing Note

Give these workouts a try, adjust the paces to match your own target using the Pacing app, and watch your 10K time drop. Happy training – you’ve got this! 🚀