10K Goal-Pace Repeats

Workout - 10K Goal-Pace Repeats

• 15min @ 10'15''/mi
• 3 lots of:
  • 5min @ 8'29''/mi
  • 2min rest
• 10min @ 10'15''/mi

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“My Running Watch Coached Me To A PB” from The Running Channel looks at a sports watch in action. Here’s what it offers and how you can start using these workouts. Watch the full video for additional details.

Key points

• Garmin Coach offers training plans for 5K, 10K, and half-marathon distances. You set your target finish time (Anna’s was 52:48 for the 10 km) and pick a coach. She picked Greg McMillan.
• Training combines benchmark runs, stride and sprint intervals, long runs, and goal-pace repeats to develop speed, aerobic capacity, and race-day confidence.
• The watch handles pacing for each session. If you miss a workout, you can reschedule it elsewhere in the week.

Workout example

Stride and sprint workout (week 2):

• 10-minute easy warm-up.
• 8 × 20-second hard efforts at a fast, challenging pace.
• 45-second jog or walk recovery between each effort.
• 10-minute cool-down.
• Typical pace: about 8:10 per mile for the hard efforts. Adjust to your fitness.

Long run (week 4):

• 5-minute easy warm-up.
• 30 minutes at an easy pace (add another 30 minutes for a 70-minute total if you like).
• 5-minute cool-down.
• Keep it conversational, roughly 9–10 minutes per mile for most recreational 10K runners.

Goal-pace repeat (week 11):

• 10–15 minute warm-up jog.
• Race-pace repeats (for example, 3 × 5 minutes at your target 10K pace) with short recovery jogs.
• Cool-down jog.
• The watch feeds you target pace cues during each repeat.

Try the Garmin 10K training plan and adjust the paces using the Pacing app to match your current fitness.

References

• My Running Watch Coached Me To A PB - YouTube (YouTube Video)