10k Speed Builder: 400m Repeats
Workout - 10k Speed Builder: 400m Repeats
- 10min @ 6'00''/km
- 8 lots of:
- 400m @ 4'36''/km
- 1min 30s rest
- 10min @ 6'30''/km
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Found this video from The Running Channel on Training For My First 10k After Being Told I’d NEVER RUN AGAIN. Worth a watch. We’ve pulled out the key takeaways so you can run the workout yourself. The full video has more context if you want it.
Key points:
- Post-surgery approach: Rick balances running and strength/conditioning evenly to protect his knee while building mileage back up.
- Weekly structure mixes in strength sessions, rest, interval work, a longer run, and a 5K parkrun.
- Main speed work: 8 x 400 m at 5K pace (assume ~23-minute 5K) plus 1 km easy warm-up.
- Closer to race day, the intervals become 6 x 800 m and the Saturday run grows from 5K to 7-8 km.
- Don’t skip the warm-up or cool-down, add hills and trails for lower-impact work, and aim strength training at the muscles that stabilize the knee.
Workout example:
- Monday: 30 minutes of full-body strength and mobility work, with focus on quads, hamstrings, and core.
- Tuesday: complete rest.
- Wednesday, interval day:
- Warm up with 1 km easy
- 8 x 400 m at 5K race pace (about 4:36 per 400 m), 90 seconds jogging between reps
- 1 km easy to finish
- Thursday: light strength or conditioning, try a bodyweight circuit.
- Friday: rest day (the “Gabby day”).
- Saturday: 5K parkrun, or sub in a gradual long run that builds toward 7-8 km.
- Sunday: rest or easy active recovery.
Closing note: Try this balanced approach, and use the Pacing app to tweak the workouts for where you’re at right now. Protect the knee, and you’ll be crossing the 10K line with real momentum.