10K Race Pace Repeats

Workout - 10K Race Pace Repeats

• 10min @ 5'30''/km
• 3 lots of:
  • 1.6km @ 4'00''/km
  • 3min rest
• 10min @ 5'30''/km

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Intro

Here’s what’s covered in “How to Improve Your 10K PB in 10 Minutes” on The Running Channel. The walk-through is below so you can jump into one of these sessions when you’re ready. The full video has additional context if you want to dig deeper.

Key points

• Know where you stand in terms of fitness, then decide whether you need a period of base building before ramping up mileage and intensity for a 10K push.
• Figure out your target pace (for instance, 3 min/km nets a 30-min 10K, 4 min/km gets you to 40 minutes, 6 min/km is an hour) and make this the backbone of your training program.
• Switch your watch to “auto-lap” mode (set it to 1 km or 1 mi intervals) and focus on lap pace rather than real-time pace. You’ll get much more stable numbers.
• Run at different paces (your target, faster, and slower) across a range of sessions to keep things fresh and build your ability to hold steady on race day.

Workout example

Workout #1, tempo + hills:

1. Warm-up: 10 min at an easy clip, keeping effort close to half-marathon/tempo level.
2. Tempo block: 10 min held at half-marathon or tempo pace.
3. Hill repeats: 8-10 reps of 30 s fast uphill, recovering with a short jog between each.
4. Recovery: a light jog or walk while your heart rate settles.
5. Finish: final 10 min tempo push.

Workout #2, descending intervals:

• Sessions of 5 min, 4 min, 3 min, 2 min, 1 min x2 (all at hard effort) with 1 min jogging rest between repeats. Begin at half-marathon pace and drop down to roughly 5K pace for those 1-minute repeats.

Workout #3, race-pace repeats:

• Start with 3 x 1-mile at your goal 10K pace, 3 min recovery. Build this up to 6 x 1-mile with 90-second recovery as your fitness climbs over the coming weeks.

Closing note

Try these out, dial in the paces using the Pacing app for your own target, and you should see your 10K drop.

References

• How to Improve Your 10K PB in 10 Minutes - YouTube (YouTube Video)