The 58-Min 16k Simulator
Workout - The 58-Min 16k Simulator
- 10min @ 5'30''/km
- 5.0km @ 4'35''/km
- 6.0km @ 3'47''/km
- 5.0km @ 4'35''/km
- 10min @ 5'30''/km
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Intro: Lee Grantham’s Smash Your Personal Best: 3 Key Training Sessions to Run Faster walks through three workouts you can run this week. Here’s the approach so you can start right away. Watch the full video for context and form cues.
Key points:
- Figure out where you are now, then layer in three session types: short speed repeats, sustained tempo, and a race-simulation long run.
- Speed repeats start at 400 m-1 km, 5-10% faster than goal pace (~3:25 min/km), with 60 s easy recovery. Too fast? Run the same distance at goal pace (3:47 min/km), or shorten to 400 m intervals.
- Tempo repeats are 5 km blocks (or 4 x 3 km) at goal race pace (3:47 min/km) with 60 s rest. A confidence builder for holding the effort.
- The race-specific long run has three zones: warm-up at conversational pace, middle at goal pace, slower finish (e.g. 5 km easy, 6 km at 3:47 min/km, 5 km easy). Extend the race-pace section weekly as fitness improves.
- Build gradually, week by week.
Workout example:
- Speed session: 4 x 1 km at 3:25 min/km (~10% faster than goal) with 60 s jog/walk recovery. Too fast? Stick with 4 x 1 km at 3:47 min/km or 4 x 400 m at 3:25 min/km.
- Tempo session: 4 x 5 km at 3:47 min/km (goal race pace) with 60 s rest between reps.
- Specific long run: 5 km easy (~20% slower than goal), 6 km at 3:47 min/km, 5 km easy. Lengthen the middle race-pace section weekly.
Tip: the Pacing app lets you input your own comfortable paces and adjust intervals.
Closing note: run one of these this week, dial in paces to your current fitness, and watch yourself get comfortable at race speed.