10K Race Simulation
Workout - 10K Race Simulation
- 10min @ 6'00''/km
- 5 lots of:
- 30s @ 3'00''/km
- 1min rest
- 10.0km @ 3'44''/km
- 8min @ 7'00''/km
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Intro: The Welsh Runner pacing Lizzie Dimond through Lydney Lake’s measured 10K time trial. Useful guidance for anyone chasing a goal time. Here’s what stood out and how to apply it.
Key points
- Pacing a friend over a measured 10K, targeting around 6 minutes per mile, creates accountability and builds confidence toward a sub-38.
- Open with a 10-minute easy jog, then drills and strides before the main effort.
- A pacer (or someone calling out encouragement) helps maintain even intensity, especially in a headwind.
- Mind tricks matter: shift between “comfort zone” and “growth zone” thinking, stay positive, and reward yourself afterwards (a cup of tea works).
Workout example
- 10-minute easy run to get loose.
- 5 × 30-second strides with 1-minute easy jog between (relaxed shoulders, good form).
- The 10K proper at about 6 min/mile (around 9.6 min/km) for the full distance.
- Pacer notes: shelter from wind, keep shoulders soft, encourage each lap.
- Easy cool-down for 5-10 minutes.
Closing note: try this paced 10K, adjust the pace to your fitness, and log it in the Pacing app.