10K Goal Pace Repeats

Workout - 10K Goal Pace Repeats

• 10min @ 6'00''/km
• 4 lots of:
  • 1.6km @ 4'00''/km
  • 3min rest
• 5min @ 6'00''/km

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Intro

Ben Parkes covers THE BEST 10K TIPS to run FASTER and get the PB you DESERVE!! in his latest video, and it’s worth watching. The key takeaways are below so you can fit one of these workouts in this week. Watch the full video for a deeper look at each concept.

Key points

• Pick the right race: look for a flat, low-turn course. Read past race reports for start times, aid station locations, and warm-up logistics.
• Footwear: stick with shoes you’ve trained in for half-marathons or marathons. Only switch to spikes if you’re racing on a track.
• Plan with data: use the Jack Daniels race predictor (linked in the video) to set a goal pace based on your fitness.
• Weekly training structure:
  1. Long easy run (easy pace, low heart rate, builds your aerobic base).
  2. Speed session (intervals; examples below).
  3. Recovery run (zone 1, easy).
  4. Fartlek or tempo every other week to boost VO2 max.
• Form work: drills, strength training (squats, lunges, core) once a week, plus post-run strides, 20-second efforts over roughly 100 m at 95% intensity.
• Taper: cut volume during the final 7 days. Schedule a light session 5-6 days before race day and take the last couple of days off.
• Race pacing: run the first 3 km slightly under goal pace, the middle 4 km at goal pace, then accelerate for the final 3 km (a negative-split strategy).
• Warm-up: easy 3 km jog plus dynamic stretches before the start.
• Fueling: eat a normal breakfast about 2 hours before. Drink water at the start. Gels aren’t needed for a 10K.

Workout example

Typical 10K speed session (kilometers):

1. Warm-up: 1-2 km easy plus drills.
2. Main set, pick one:
   • 400 m repeats: 6-14 reps, 60 s jog recovery, around 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.

Scale reps and recovery to your current fitness. Plug your target 10K pace into the Pacing app for custom interval targets.

Closing note

Try these strategies and workouts this week. Use the Pacing app to dial in your pace targets, stay consistent, and your 10K speed will improve.