This Workout Helped Me Run A Sub 30 Min 10k | Workout Of The Month - The Running Channel

Aug 13, 2025

*This is a quick summary of This Workout Helped Me Run A Sub 30 Min 10k | Workout Of The Month from The Running Channel. 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

Warm‑up 5‑10 min with easy jog, drills, and strides, ending at a brisk pace.
The workout consists of four 2‑km (5‑lap) blocks totalling 8 km of work, with 3‑minute jog recoveries between each block.
First 2 km: steady 10K race pace (e.g., 68 s per 400 m lap for a sub‑30 min 10K).
Second 2 km: alternate 400 m laps between 10K pace and 3K pace (much faster). Start with the same 10K pace lap, then switch each lap (10K‑3K‑10K‑3K…)
Third 2 km: repeat the first steady 10K‑pace block.
Final 2 km: start at 10K pace for the first lap, then progressively speed up each lap (or keep a steady 10K pace if you prefer).
The workout trains you to feel your 10K race‑pace, improves speed endurance, and makes the 10K pace feel easier after the faster 3K intervals.

Workout Example (track, 400 m laps)

Warm‑up – 5‑10 min easy jog + drills/strides.
Block 1 (2 km) – 5 laps at your 10K race pace (e.g., 68 s per lap). Recovery: 3 min jog.
Block 2 (2 km) – Alternate 400 m laps:
- Lap 1: 10K pace (same as Block 1)
- Lap 2: 3K pace (significantly faster, e.g., 55‑60 s per lap)
- Repeat for 5 laps (10K‑3K‑10K‑3K‑10K). Recovery: 3 min jog.
Block 3 (2 km) – 5 laps at steady 10K pace (repeat Block 1). Recovery: 3 min jog.
Block 4 (2 km) – 5 laps, start at 10K pace, then gradually increase each lap (e.g., start 90 s lap, shave 5‑10 s each subsequent lap) or maintain a steady 10K pace if you prefer. Finish: strong final lap.

Practical Tips

Use a track or a GPS watch to monitor each 400 m split; aim for consistent lap times.
If you don’t know your 10K pace, calculate it from a recent 5K time + 10‑30 s per km, or use an online calculator.
Keep the 3‑minute recoveries active – jog a full lap to keep legs moving.
For the final block, start slightly slower than target pace to give yourself head‑room, then progressively speed up.
Find a training partner of similar ability to keep motivation high.

Closing Note Give this 8‑km track session a try this week, adjusting the paces to match your own 10K goal using the Pacing app. You’ll feel stronger, faster, and more confident at race pace. Go ahead and crush it! 🚀