TRAINING FOR A 27 MINUTE 10K WITH NN RUNNING TEAM PRO JAKE SMITH: Crazy Fast Track Session! - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of TRAINING FOR A 27 MINUTE 10K WITH NN RUNNING TEAM PRO JAKE SMITH: Crazy Fast Track Session! from The Welsh Runner. 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

Jake is targeting a 27:28 10 K to qualify for the World Championships.
The session is built around progressive track intervals (1200 m → 800 m → 400 m) run at goal 10 K pace, with very short jog recoveries (30‑40 s).
Each interval set gets a little faster – start a few seconds off target pace, then trim the split on each repeat.
After the short repeats, Jake finishes with 2 × 2000 m at race pace to simulate the latter half of a 10 K.
Practical tip: watch your heart‑rate zones (stay just below lactic threshold, ~185 bpm for Jake) and use the short recoveries to keep the effort sharp.

Workout Example

Warm‑up – 10‑15 min easy jog + dynamic drills.

Main set (all intervals at goal 10 K pace, adjust for your own speed):

3 × 1200 m – 2 min jog recovery between reps.
3 × 800 m – 2 min jog recovery.
3 × 400 m – 30‑40 s jog recovery (the “off” time).
2 × 2000 m – 3 min jog recovery; aim to hold the same split you used for the 1200 m.

Cool‑down – 10 min easy jog.

Tip: Start the first 1200 m a few seconds slower than target, then shave off 1‑2 seconds each repeat. The same principle applies to the 800 m and 400 m reps.

Closing Note

Give this track session a try and tweak the paces to match your own 10 K goal using the Pacing app. It’s a powerful way to sharpen speed and race‑specific endurance. Enjoy the workout and keep pushing toward that sub‑27 minute 10 K!