SIMPLE Track Workout to Develop 10K SPEED- Try This! - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of SIMPLE Track Workout to Develop 10K SPEED – Try This! from Ben Is Running. 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

200‑meter repeats are used to develop 10K‑specific speed and improve V̇O₂max.
Ben performed a reduced session (14 × 200 m) while his training partner Kush completed the full 20 × 200 m workout.
Each 200 m interval is run at roughly 37 seconds (range 36‑38 s) with a 200 m jog recovery between repeats.
The workout is designed as a 10K speed session; completing the full 20 reps is ideal for race‑specific conditioning.
Keep the intensity manageable on your first track session back after a break—adjust reps (e.g., 14‑16) based on how you feel.

Workout Example

Warm‑up: 1–2 km easy jog + a few strides

Main set (choose your volume):
- 200 m fast (≈ 37 s per rep) – run at a hard but controlled pace
- 200 m easy jog recovery
- Repeat 14–20 times (Ben did 14, Kush did 20)

Cool‑down: 1 km easy jog

Tip: If you’re new to this intensity, start with 14 reps and add more as you feel comfortable. Adjust the pace to match your own 10K race pace – the 200 m should feel “hard but sustainable,” with breathing under control.

Closing Note

Give this 200‑meter repeat workout a try this week and feel free to customize the number of reps and pace in the Pacing app to fit your own fitness level. Happy running, and keep pushing toward faster 10K days!