10K Foundation: 1km Repeats
Workout - 10K Foundation: 1km Repeats
- 10min @ 6'00''/km
- 8 lots of:
- 1.0km @ 4'30''/km
- 1min rest
- 10min @ 7'00''/km
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Intro: Lee Grantham’s How to Improve Your 10K Time from 50 Minutes to 33 Minutes outlines an effective progression. We’ve extracted the core strategy so you can start training this week—check the full video for additional context.
Key Points & Practical Tips
- Start with a benchmark test: Run 3 × 2 km with 60 s rest. Record the average pace – this becomes your baseline.
- Advance through three phases using the same 60 s recovery:
- Phase 1: 8 × 1 km at the benchmark pace.
- Phase 2: 5 × 1.6 km (≈1 mile) at the same pace.
- Phase 3: 4 × 2 km at the same pace.
- Pace targets: Progress from ~4:30 /km (8 min/mi) → 4:15 /km (6:45 min/mi) → 4:00 /km (6 min/mi) → 3:20 /km (5:20 min/mi) for a 33‑min 10K.
- Control effort: Aim for a “managed, controlled” feel—if your heart rate climbs, dial back the pace slightly. Target roughly 80 % effort per interval.
- Consistency over intensity: Follow the weekly schedule, complete all three interval sessions per week, and build in adequate recovery days.
Workout Example (Phase 1)
- Begin with a 10–15 minute easy warm-up run.
- Complete 8 × 1 km at your benchmark pace from the 3 × 2 km test (for example, 4:30 /km), with 60 seconds of jogging or walking between each rep.
- Finish with a 10 minute cool-down. If the effort feels manageable, consider running a 9th rep or incrementally increasing the pace.
Closing Note: Try this plan over the coming week, adjusting the target paces to match your current fitness level in the Pacing app. Regular, controlled training will trim time from your 10K—you’re building toward a sub‑35 min race! 🚀