Speedway 10K Combo Session

Workout - Speedway 10K Combo Session

• 5min @ 7'00''/km
• 20 lots of:
  • 200m @ 5'00''/km
  • 30s rest
• 3min @ 7'00''/km
• 6 lots of:
  • 1.0km @ 6'00''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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Intro: Andrew’s The CALM Before The STORM walks through the training philosophy behind chasing a faster 10K. The key takeaways and the featured workout are below.

Key points:

• Andrew starts a 12-week, road-focused 10K training plan targeting sub-34 minutes (specifically 33:40) for the Speedway 10K. To develop your own approach, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• The plan trades broad mileage for targeted interval work. Shorter, quicker repeats combined with sustained-effort runs build 10K speed and endurance. See Mastering Interval Training: Science-backed Workouts and How a Smart App Can Personalize Them for the why.
• Andrew films at least one workout weekly so you can see how the training feels in practice.
• The plan includes rest periods over the holidays and a brief recovery window after the 10K block before moving into marathon or half-marathon training.

Workout example:

Week 1, speed session:

• 20 x 200 m repeats on a flat section. Run these at roughly 5K race pace (about 5% faster than your 10K target) to sharpen top-end speed. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for more on this intensity. Recover with 30 seconds of easy jogging between repeats.
• 6 x 1 km repeats at 10K target pace (roughly 4% slower than the 200 m pace). Jog 90 seconds between efforts.

Total: about 4 km of hard effort, enough to sharpen turnover before the longer steady-paced work begins.

Practical tips:

• Program your interval paces into your watch or the Pacing app and adjust as fitness improves.
• Run repeats on a flat, predictable surface (track or road) for consistent effort.
• Keep recovery jogs easy. You’re not aiming for full recovery, just keeping your legs loose.

Closing note: ready to try this 12-week plan? Start with the 20 x 200 m plus 6 x 1 km session and adjust paces in the Pacing app to match your fitness. Follow Andrew’s channel for weekly updates.

References

• The CALM Before The STORM | FOD Runner - YouTube (YouTube Video)