10k Race-Prep Tempo

10k Race-Prep Tempo

Workout - 10k Race-Prep Tempo

  • 1.0km @ 7'00''/km
  • 1.5km @ 6'15''/km
  • 9.7km @ 4'20''/km
  • 1.5km @ 6'45''/km
  • 1.0km @ 7'00''/km
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Intro: RUN SDJ’s breakdown of This 10k Race did NOT go according to plan! - Leicester 10k Jane Tomlinson Run for All has plenty to teach. Watch the full video for the complete picture. The workout you can add to training is below.

Key points:

  • The runner treated this 10k as a secondary race, swapping a 4-mile tempo for a 6-mile tempo at roughly 4:20 km to stay sharp before targeting a sub-20 minute 5k.
  • The opening 2 km had hills that complicated pacing. Holding the target pace worked until leg pain forced a walk break.
  • Crowd encouragement, an electrolyte tablet, and fluids at the 5 km mark were key to finishing.

Workout example:

  • 6-mile (around 9.7 km) tempo run, target around 4:20 per km (around 6:58 per mile).
  • Warm up with 1 km of easy running, then settle into target pace for the rest.
  • If the route climbs, keep effort steady. Let effort guide you on the hills, not the watch.

Practical tips:

  • Practice pacing on mixed terrain before race day.
  • Take an electrolyte tablet and drink water at the 5 km mark (about halfway).
  • Lean on a community or a training partner when fatigue sets in.

Closing note: add this tempo run to your training and use the Pacing app to adjust targets to your fitness.

References

Inspired by RUN SDJ

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