THE BEST 10K TIPS to run FASTER and get the PB you DESERVE!! - Ben Parkes

Intro

This is a quick summary of THE BEST 10K TIPS to run FASTER and get the PB you DESERVE!! from Ben Parkes. 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

• Pick the right race – flat course, few turns, and check race reports for start time, aid stations, and warm‑up logistics.
• Footwear – use the same shoes you run your half‑marathons/marathons with; only switch to spikes for a track 10K.
• Plan with data – use the Jack Daniels race predictor (link in the video) to set realistic goal pace.
• Weekly training structure:
  1. Long easy run (low‑HR, builds aerobic engine)
  2. Speed session (intervals, see examples below)
  3. Recovery run (zone 1, easy)
  4. Fartlek or tempo every other week for VO₂‑max.
• Form work – drills, strength (squats, lunges, core) once a week, plus post‑run strides (20 s × ~100 m, 95 % effort).
• Taper – drop mileage for the final 7 days, with a light session 5‑6 days out and a couple of rest days before race day.
• Race pacing – 3 km slightly slower than goal, 4 km at goal pace, final 3 km faster than goal (negative‑split style).
• Warm‑up – 3 km easy + dynamic stretches before the start.
• Fueling – regular breakfast 2 h before, sip water at the start; gels are unnecessary for a 10K.

Workout Example

Typical 10K Speed Session (kilometers)

1. Warm‑up – 1‑2 km easy + drills.
2. Main set – choose one of the following:
   • 400 m repeats: 6‑14 reps, 60 s jog recovery, run at ~85 % effort.
   • 1 km repeats: 4‑6 reps, 2‑3 min walk recovery, pace between 5K and 10K race pace.
   • Mile (1600 m) repeats: 3‑4 reps, 2‑3 min brisk walk, at exact 10K goal pace.
   • Pyramid: 1‑2‑3‑4‑5‑4‑3‑2‑1 min at varying effort (85 % for 1‑3 min, 5K pace for 4‑5 min), 2 min jog between reps.
3. Cool‑down – 1‑2 km easy.

Adjust the number of reps and recovery based on your fitness level. Use the Pacing app to plug in your target 10K pace and let the app calculate the interval paces for you.

Closing Note

Give these tips and the interval workouts a try this week, tweak the paces to match your own goal using the Pacing app, and watch your 10K speed climb. Have fun, stay consistent, and smash that personal best! 🚀

References

• THE BEST 10K TIPS to run FASTER and get the PB you DESERVE!! - YouTube (YouTube Video)

Workout - 10K Goal Pace Repeats

• 10min @ 6'00''/km
• 4 lots of:
  • 1.6km @ 4'00''/km
  • 3min rest
• 5min @ 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-goal-pace-repeats-4fee7e1d

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