The 10k Race Pace Simulator

Workout - The 10k Race Pace Simulator

• 10min @ 5'30''/km
• 3 lots of:
  • 1.2km @ 4'02''/km
  • 2min rest
• 3 lots of:
  • 800m @ 3'57''/km
  • 2min rest
• 3 lots of:
  • 400m @ 3'53''/km
  • 40s rest
• 2 lots of:
  • 2.0km @ 4'00''/km
  • 3min rest
• 5min @ 5'45''/km

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Intro

A breakdown of TRAINING FOR A 27 MINUTE 10K WITH NN RUNNING TEAM PRO JAKE SMITH: Crazy Fast Track Session! from The Welsh Runner. If you haven’t watched it, it’s worth your time. The workout structure is below so you can run it. The video has more nuance.

Key points

• Jake is aiming for a 27:28 10K to make World Championships.
• The workout centers on progressive track intervals (1200 m, 800 m, 400 m) at goal 10K pace, with minimal recovery jogs (30 to 40 s).
• Each interval cluster gets slightly faster. Start a few seconds slower than target pace, then drop the time by 1 to 2 seconds on every rep.
• The session closes with 2 × 2000 m at race pace to train the final stretch of a 10K.
• Watch your heart-rate zones (aim just short of lactate threshold, around 185 bpm for Jake) and use the brief recoveries to stay sharp without overdoing it.

Workout example

Warm-up: 10 to 15 min easy jog plus dynamic drills.

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

1. 3 × 1200 m, 2 min jog recovery between reps.
2. 3 × 800 m, 2 min jog recovery.
3. 3 × 400 m, 30 to 40 s jog recovery (the “off” time).
4. 2 × 2000 m, 3 min jog recovery. Hold the same split you used for the 1200 m.

Cool-down: 10 min easy jog.

Tip: start the first 1200 m slightly below target pace, then cut 1 to 2 seconds from each repeat. Apply the same logic to the 800 m and 400 m efforts.

Closing note

Try this track session and set the paces to your 10K target with the Pacing app. This kind of work builds speed and race-specific fitness.

References

• TRAINING FOR A 27 MINUTE 10K WITH NN RUNNING TEAM PRO JAKE SMITH: Crazy Fast Track Session! - YouTube (YouTube Video)