10K Goal Pace Repeats

Workout - 10K Goal Pace Repeats

• 10min @ 6'00''/km
• 4 lots of:
  • 1.6km @ 4'00''/km
  • 3min rest
• 5min @ 6'00''/km

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Intro

Ben Parkes covers THE BEST 10K TIPS to run FASTER and get the PB you DESERVE!! in his latest video, and it’s worth watching. We’ve pulled out the key takeaways so you can get one of these workouts done this week. Head to the full video for a deeper look at each concept.

Key Points

• Pick the right race – Look for a flat, low-turn course. Review past race reports to understand start times, aid station locations, and warm-up logistics.
• Footwear – Stick with shoes you’ve trained in for half-marathons or marathons. Only switch to spikes if you’re racing on a track.
• Plan with data – Use the Jack Daniels race predictor (available in the video) to set a goal pace grounded in your fitness level.
• Weekly training structure:
  1. Long easy run (easy pace, low heart rate—builds your aerobic base)
  2. Speed session (intervals; examples below)
  3. Recovery run (zone 1, easy)
  4. Fartlek or tempo every other week to boost VO₂ max.
• Form work – Include drills, strength training (squats, lunges, core) once weekly, plus post-run strides—20-second efforts over roughly 100 m at 95% intensity.
• Taper – Cut volume during the final 7 days. Schedule a light session 5–6 days before race day and take the last couple of days off.
• Race pacing – Run the first 3 km slightly under goal pace, the middle 4 km at goal pace, then accelerate for the final 3 km (a negative-split strategy).
• Warm‑up – Easy 3 km jog plus dynamic stretches before the start.
• Fueling – Eat a regular breakfast roughly 2 hours before; drink water at the start; gels aren’t needed for a 10K.

Workout Example

Typical 10K Speed Session (kilometers)

1. Warm‑up – 1‑2 km easy + drills.
2. Main set – choose one of the following:
   • 400 m repeats: 6‑14 reps, 60 s jog recovery, run at ~85 % effort.
   • 1 km repeats: 4‑6 reps, 2‑3 min walk recovery, pace between 5K and 10K race pace.
   • Mile (1600 m) repeats: 3‑4 reps, 2‑3 min brisk walk, at exact 10K goal pace.
   • Pyramid: 1‑2‑3‑4‑5‑4‑3‑2‑1 min at varying effort (85 % for 1‑3 min, 5K pace for 4‑5 min), 2 min jog between reps.
3. Cool‑down – 1‑2 km easy.

Scale the number of reps and recovery time based on your current fitness level. Plug your target 10K pace into the Pacing app to get custom interval targets.

Closing Note

Give these strategies and workouts a shot this week. Use the Pacing app to dial in your pace targets, stay consistent with your training, and you’ll see your 10K speed increase. Have fun with the process and nail that personal best! 🚀