10k Pace & Strides
Workout - 10k Pace & Strides
- 10min @ 6'00''/km
- 6 lots of:
- 1min @ 4'00''/km
- 1min rest
- 2min @ 6'00''/km
- 4 lots of:
- 20s @ 3'00''/km
- 40s rest
- 10min @ 6'00''/km
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Intro
Looking to run a 10k? Stepping Up From 5k To 10k | Training Tips Beyond Couch to 5k from The Running Channel offers solid guidance. Here are the main takeaways. The full video has more detail.
Key points
- Pick a specific 10 km target (race or time trial) and plan 8-10 weeks of training.
- Build in rest, warm-ups, cool-downs, and at least one full rest day after hard efforts.
- Long efforts: 60-70 minutes at a conversational, easy pace. Bump weekly distance by 10-15% max.
- Speed work: alternate 1 minute at goal 10k pace with 1 minute easy jog. Add short strides (4 x 20-30 seconds at 80-90% effort, walk/jog recovery).
- 3-4 runs per week: one long, one speed session, one or two easy, with cross-training or mobility on recovery days.
- On long runs, bring water and practice drinking while moving. Race-day water stations help, so use them.
- Stay sharp with mantras, music, or podcasts. Start a touch under goal pace and finish strong.
Workout example
10K training week (example):
- Long run: steady 60-70 minutes at conversational intensity, increasing by roughly 10% weekly.
- Interval session: alternate 1 minute at goal 10k pace with 1 minute jog for 6-8 rounds. Extend reps as you get stronger.
- Strides: after an easy run, 4 bursts of 20-30 seconds at 80-90% max effort, jog or walk between.
- Easy/steady run: 30-45 minutes at your normal easy pace.
- Recovery day: rest, or cross-train (cycling, swimming). Add yoga or Pilates for mobility and core.
Closing note
Try this 10k schedule. Use the Pacing app to dial in paces that fit where you are now.