10K Goal-Pace Repeats

Workout - 10K Goal-Pace Repeats

• 15min @ 10'15''/mi
• 3 lots of:
  • 5min @ 8'29''/mi
  • 2min rest
• 10min @ 10'15''/mi

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Intro

My Running Watch Coached Me To A PB, a video from The Running Channel, examines a standout sports watch in action. Here’s what it offers and how you can start using these workouts yourself. Watch the full video for additional context and details.

Key Points

• Garmin Coach offers training plans for 5K, 10K, and half-marathon distances. You set your target finish time—Anna’s was 52:48 for the 10 km—and select a coach; she picked Greg McMillan.
• Training combines benchmark runs, stride & sprint intervals, long runs, and goal-pace repeats to develop speed, aerobic capacity, and race-day confidence.
• Your watch handles pacing for each session, and if you miss a workout, you can reschedule it elsewhere in the week.

Workout Example

Stride & Sprint Workout (Week 2)

• 10-minute easy warm-up
• 8 × 20-second hard efforts at a fast, challenging pace
• 45-second jog or walk recovery between each effort
• 10-minute cool-down
• Typical pace: about 8:10 per mile for the hard efforts; adjust to match your fitness level.

Long Run (Week 4)

• 5-minute easy warm-up
• 30 minutes at an easy pace (you can add another 30 minutes for a 70-minute total if you’d like)
• 5-minute cool-down
• Keep this at a conversational pace, roughly 9–10 minutes per mile for most recreational 10K runners.

Goal-Pace Repeat (Week 11)

• 10–15 minute warm-up jog
• Race-pace repeats (for example, 3 × 5 minutes at your target 10K pace) with short recovery jogs between segments
• Finish with a cool-down jog
• The watch feeds you target pace cues during each repeat.

Closing Note

Test out the Garmin 10K training plan, adjust the paces using the Pacing app to match your current fitness, and let your watch help you chase a new personal record. Enjoy the run!

References

• My Running Watch Coached Me To A PB - YouTube (YouTube Video)