Ben Parkes' Sub-40 10k Pace Repeats

Workout - Ben Parkes' Sub-40 10k Pace Repeats

• 15min @ 5'30''/km
• 4 lots of:
  • 1.6km @ 3'57''/km
  • 2min 30s rest
• 12min @ 5'45''/km

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Intro

Based on How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB! by Ben Parkes. The full video has more context; this summary pulls out the actionable steps for your next race.

Key points

• Pacing strategy. Run around 3:57/km (~6:26/mi) for the first 8 km. Spend the remaining energy on the final stretch. Some runners prefer dropping to 4:05–4:10/km for the opening 3 km, then settling into sub-4/km.
• Training volume. Aim for 50–70 km (~30–44 mi) per week. Most weeks: 5–6 runs with a long run of 19–20 km (~12–12.5 mi).
• Key sessions
  1. 6 x 3-min intervals at 5K pace (faster than race speed) for VO2 max.
  2. 4 x 1-mile repeats at 10K pace for speed endurance.
  3. Tempo runs at race pace for sustained effort.
• Prerequisites. You should already be running 10K in roughly 42–43 min (~4:12/km).
• Course selection. Pick a flat, fast course or a 400 m track.
• Mindset and strength. Accept the grind of those final 2 km. Add hill reps (8 x 60 s uphill with 90 s jog down) and post-run strides to strengthen your stride.
• Nutrition. Water during the race is enough for a 40-minute effort. A light meal beforehand works for most.

Workout example (race-day pacing)

Adjust these splits to your own pace data. The core strategy is holding just under 4/km for most of the race, then accelerating in the last 2 km.

Closing note

Use this pacing strategy in your next 10K and tune the intervals in the Pacing app with your own numbers.

References

• How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB! - YouTube (YouTube Video)