SIMPLE Yet Effective Workout to Run A FASTER 10K | Project 30:30 EP:2 - Ben Is Running

Intro: This is a quick summary of SIMPLE Yet Effective Workout to Run A FASTER 10K 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:

• Core concept: classic 1‑km repeats at or just faster than your 10K race pace, with 1 min 30 sec jog recovery.
• Adjust the number of repeats to match the event you’re training for (5‑km: 5‑6 reps, 10‑km: ~8 reps, half‑marathon: 10 reps, marathon: 15 reps).
• Aim to hit a consistent split around 3:00 – 3:05 per km (≈ 5:00 / mi) for a 30‑minute 10K.
• Warm‑up 3 km, cool‑down, and keep the total session around 14 km.
• Use a watch or the Pacing app to cue each kilometer and recovery timer.

Workout Example:

1. Warm‑up: 3 km easy (≈ 5:30 / mi).
2. Main set: 8 × 1 km at 3:00 / km (≈ 4:50 / mi) with 1 min 30 sec jog recovery between each km. If you’re feeling strong, push a few seconds faster; if not, stay at true 10K pace.
3. Cool‑down: 3 km easy. Total: ~14 km, average including recoveries ~4:28 / km.

Practical Tips:

• Mark the start/finish of each km with a pole or landmark.
• If you’re short on sleep or feeling off‑day, keep the effort at true 10K pace rather than chasing a perfect 3‑min split.
• Track heart‑rate zones; most reps should sit in the threshold zone (~150 bpm).
• After the session, log the workout in the Pacing app and adjust paces to suit your own recent training data.

Closing Note: Give this kilometer‑repeat session a go and tweak the repeats or recovery to fit your current fitness. Load the same structure into the Pacing app, set your own 10K target pace, and watch your speed improve. Happy running – and don’t forget to watch Ben’s full video for more context and motivation!

References

• SIMPLE Yet Effective Workout to Run A FASTER 10K | Project 30:30 EP:2 - YouTube (YouTube Video)

Workout - 10K Kilometer Repeats

• 3.0km @ 5'30''/km
• 8 lots of:
  • 1.0km @ 4'30''/km
  • 1min 30s rest
• 3.0km @ 6'00''/km

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