10K Kilometer Repeats
Workout - 10K Kilometer Repeats
- 3.0km @ 5'30''/km
- 8 lots of:
- 1.0km @ 4'30''/km
- 1min 30s rest
- 3.0km @ 6'00''/km
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Looking for a workout you can run today? Here’s what Ben Is Running covers in SIMPLE Yet Effective Workout to Run A FASTER 10K. We’ve distilled the key takeaways — head to the full video for deeper dives and Ben’s commentary.
Key Points:
- The foundation: 1-km reps done at your 10K pace (or slightly quicker), with 90-second recovery jogs in between.
- Scale the repeat count based on your target race: 5–6 for 5K, roughly 8 for 10K, 10 for half-marathon, 15 for marathon.
- Target a steady 3:00–3:05 per km (about 5:00 per mile) to break 30 minutes for 10K.
- Include 3 km of easy warm-up, 3 km cool-down, aiming for roughly 14 km total.
- A running watch or the Pacing app helps you stay on split and manage rest periods.
Workout Example:
- Warm‑up: Run 3 km at an easy pace (≈ 5:30 / mi).
- Main set: 8 repeats of 1 km at 3:00 / km (≈ 4:50 / mi), with 90 seconds of jogging recovery after each repeat. On days when you’re feeling energetic, you can shave a few seconds off the pace; otherwise, stick with your target 10K effort.
- Cool‑down: Easy 3 km to finish. Total: ~14 km (average pace including recovery ~4:28 / km).
Practical Tips:
- Use a visible marker (tree, light post, etc.) to identify where each kilometer starts and ends.
- Tired or under-recovered? Stick to your actual 10K pace—don’t force the 3-minute split.
- Monitor your HR; the repeats should land you mostly in the threshold band (around 150 bpm).
- Once you’re done, enter the session into Pacing and let your recent fitness data guide future pace targets.
Closing Note: Ready to give it a try? Dial in the repeats and recovery based on where you’re at fitness-wise. Plug the structure into Pacing, set your target 10K pace, and you’ll see progress. Keep running—and don’t miss Ben’s video for the full breakdown and inspiration!