Kenyan 200m Repeats for 10K Speed

Workout - Kenyan 200m Repeats for 10K Speed

• 10min @ 6'00''/km
• 14 lots of:
  • 200m @ 3'05''/km
  • 1min 10s rest
• 5min @ 6'00''/km

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Intro

Interested in the SIMPLE Track Workout to Develop 10K SPEED - Try This! video from Ben Is Running? Here are the key takeaways so you can run this today. Watch the full video for the nuances.

Key points

• 200 m repeats build 10K-specific speed and raise VO2max.
• Ben ran a reduced session (14 x 200 m) while training partner Kush went for the full 20 x 200 m.
• Aim for ~37 seconds per 200 m (36-38 s), with a 200 m jog recovery between reps.
• This is a 10K speed session. The full 20 reps provide the best race-specific conditioning.
• Coming back from time off? Scale the reps (14-16) to how your body feels that day.

Workout example

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

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

Cool-down: 1 km easy jog

Tip: first time at this intensity? Start with 14 and build. Dial pace to your 10K race speed. The 200 m reps should feel challenging but with steady breathing.

Closing note

Run this 200 m repeat session this week and tweak reps and speed using the Pacing app.

References

• SIMPLE Track Workout to Develop 10K SPEED- Try This! - YouTube (YouTube Video)