How to Improve Your 10K Time from 50 Minutes to 33 Minutes - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of How to Improve Your 10K Time from 50 Minutes to 33 Minutes from the Lee Grantham 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 & Practical Tips

Start with a benchmark test: Run 3 × 2 km with 60 s rest. Record the average pace – this becomes your “starting pace.”
Progress in three phases, keeping the same 60 s recovery:
- Phase 1: 8 × 1 km at the benchmark pace.
- Phase 2: 5 × 1.6 km (≈1 mile) at the same pace.
- Phase 3: 4 × 2 km at the same pace.
Pace targets: Move from ~4:30 /km (8 min/mi) → 4:15 /km (6:45 min/mi) → 4:00 /km (6 min/mi) → finally 3:20 /km (5:20 min/mi) for a 33‑min 10K.
Control effort: Focus on “manage & control” – if heart‑rate drifts up, slow the pace a bit. The goal is to stay under ~80 % effort for each interval.
Consistency beats volume spikes: Stick to the weekly schedule, repeat the three interval sessions each week, and allow proper recovery between them.

Workout Example (Phase 1)

Warm‑up 10‑15 min easy run.
8 × 1 km at the pace you held during the 3 × 2 km test (e.g., 4:30 /km). After each 1 km, jog or walk for 60 seconds.
Cool‑down 10 min. If the 1 km feels easy, you can add a 9th rep or slightly speed up the pace.

Closing Note: Try this structured interval plan this week, and feel free to adjust the paces to match your current fitness in the Pacing app. Consistent, controlled sessions will shave minutes off your 10K – you’re on the road to a sub‑35 min race! 🚀