10k Hill Strength Repeats
Workout - 10k Hill Strength Repeats
- 5min @ 9'00''/mi
- 4 lots of:
- 2min @ 5'55''/mi
- 1min rest
- 2min @ 5'40''/mi
- 1min 30s rest
- 5min @ 9'00''/mi
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Intro
Here’s the breakdown of 10k Training Plan Sub 38 Series Ep.3 Weekly Training Update by That Running Guy — a video worth watching. We’ve pulled out the essentials so you can start training this week. For the full context, check the original video.
Key Points
- Open the week with a 6-mile easy run, targeting 7:30–7:45 min/mi to establish your aerobic base.
- Next comes a 2-minute interval workout featuring uphill and downhill repeats, ranging from 5:26 min/mi (fast) to 5:59 min/mi (easy), which trains you to manage varied terrain.
- Keep easy runs at a comfortable 7:30–7:45 min/mi to preserve form and prevent injury; one 4-mile session sits at 7:35 min/mi.
- Add 4–5 short strides at the end of your long run to maintain leg speed and stay sharp.
- Pay attention to how your body feels, manage recovery between efforts, and dial in your pace so form stays solid throughout.
Workout Example
Day 1 – Monday
- 6 miles at an easy pace, 7:30–7:45 min/mi (actual average: 7:43 min/mi).
Day 2 – Tuesday (Interval Session)
- A series of 2-minute repeats on mixed terrain:
- 5:26 min/mi for 2 min (flat)
- 5:59 min/mi for 2 min (uphill)
- 5:41 min/mi for 2 min (downhill)
- Repeat the pattern (uphill 5:50–5:51, downhill 5:23–5:25, final fast downhill @ 5:12 min/mi).
Day 3 – Wednesday
- 4 miles at 7:35 min/mi (maintain good form, stay injury-free).
Day 4 – Thursday
- 6 miles at 7:28–7:30 min/mi, then close with 4–5 short strides (short, brisk efforts).
Day 5 – Saturday (Long Run)
- About 7 miles at ~7:00 min/mi.
- Work in a tempo mile at 6:09–6:10 min/mi followed by 2–3 miles at 6:55 min/mi.
Tips to Implement Today
- Work 4–5 short strides into one run per week to build leg speed.
- Set up intervals on your watch for hill repeats, tuning your pace for climbs and descents.
- Dial your easy runs to a pace you can sustain with solid form—don’t chase a faster number if it costs your technique.
Closing Note
This combination of easy running, hill intervals, and strides is worth trying out. Use the Pacing app to customize these paces for where you are right now, then track your progress toward breaking 38 for the 10K. 🚀