Sub-38 10K Mile Repeats

Workout - Sub-38 10K Mile Repeats

• 15min @ 8'30''/mi
• 100m @ 5'30''/km
• 100m @ 5'30''/km
• 100m @ 5'30''/km
• 100m @ 5'30''/km
• 4 lots of:
  • 0.0mi @ 6'05''/mi
  • 2min 30s rest
• 12min @ 8'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub38-10k-mile-repeats-d2d67398

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Here’s a rundown of Running Mile Repeats | 10K Training Plan Sub 38 Series Ep.5 from That Running Guy. The video has solid coaching, watch it through for the detail.

Key points:

• Goal: sustain ~6:05 min per mile across all four mile repeats.
• Start a touch easier (around 6:10) and work into target pace.
• Recovery jogs are 2 minutes, but go to 3 if your legs feel sluggish.
• Steady breathing, good form, relaxed upper body. These help you stay consistent.
• If pace slips (e.g. 6:04), dig in and push through the headwind.

Workout example:

1. Warm up as needed.
2. Repeat 1: 1 mile at ~6:05 min/mile, 2 min recovery jog.
3. Repeat 2: 1 mile at ~6:05 min/mile, 2 min recovery (bump to 3 if legs are tight).
4. Repeat 3: 1 mile at ~6:04 min/mile, 3 min recovery.
5. Repeat 4: 1 mile at ~6:04 min/mile, 3 min recovery.

Adjust recovery or pace slightly based on feel. Aim to keep each mile in the 6:04-6:05 range.

Closing note: try this mile-repeat workout and use the Pacing app to fine-tune your recovery for your fitness. It builds the speed and stamina for a sub-38 10K.

References

• Running Mile Repeats | 10K Training Plan Sub 38 Series Ep.5 | That Running Guy - YouTube (YouTube Video)