10K Kilometer Repeats

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

Ready to start training?

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

Try in App Now

workout/10k-kilometer-repeats-ae043ee7

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

Want a workout you can run today? Here’s what Ben Is Running covers in SIMPLE Yet Effective Workout to Run A FASTER 10K. Here are the key takeaways. Watch the full video for the deeper dives.

Key points:

• The base: 1 km reps at 10K pace (or slightly quicker), 90-second recovery jogs between.
• Scale rep count to your target race: 5-6 for 5K, ~8 for 10K, 10 for half-marathon, 15 for marathon.
• Target 3:00-3:05 per km (~5:00 per mile) to break 30 minutes for 10K.
• Add a 3 km easy warm-up and 3 km cool-down, ~14 km total.
• A running watch or the Pacing app helps you stay on split and manage rest.

Workout example:

1. Warm-up: 3 km easy (~5:30/mi).
2. Main set: 8 reps of 1 km at 3:00/km (~4:50/mi), with 90 seconds of jogging recovery after each. On a good day, you can shave a few seconds off pace. Otherwise stick with target 10K effort.
3. Cool-down: 3 km easy.

Total: ~14 km (average pace including recovery ~4:28/km).

Practical tips:

• Use a visible marker (tree, light post) to know where each kilometer starts and ends.
• Tired or under-recovered? Stick to your actual 10K pace, don’t force the 3-minute split.
• Watch HR. The reps should mostly land in the threshold band (around 150 bpm).
• After the session, log it in Pacing and let your recent data guide future pace targets.

Closing note: dial in reps and recovery to your fitness, plug the structure into Pacing, and set your target 10K pace.

References

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