10k Pace & Strides
Workout - 10k Pace & Strides
- 10min @ 6'00''/km
- 6 lots of:
- 1min @ 4'00''/km
- 1min rest
- 2min @ 6'00''/km
- 4 lots of:
- 20s @ 3'00''/km
- 40s rest
- 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Interested in running 10k? “Stepping Up From 5k To 10k | Training Tips Beyond Couch to 5k” from The Running Channel offers solid guidance. Here’s a breakdown of the main takeaways—use what works for your training. The full video has additional detail worth exploring.
Key Points
- Pick a specific 10 km target—whether a race or time trial—and plan for 8–10 weeks of training.
- Build in adequate rest, warm-ups, cool-downs, and schedule at least one full rest day after hard efforts.
- Run longer efforts for 60–70 minutes at a conversational, easy pace; bump your weekly distance by 10–15% maximum.
- Incorporate speed work through repeats (example: alternate 1 minute at goal 10k pace with 1 minute easy jog) and short strides (4 × 20–30 seconds at 80–90% effort, with walk/jog recovery).
- Each week, run 3–4 times: one longer effort, one speed session, one or two easy runs, with cross-training or mobility work filling your recovery days.
- On long runs, bring water and practice drinking while moving; race day water stations help, so use them.
- Stay mentally sharp with mantras, music, or podcasts to keep motivation up. Start conservatively below your goal pace, then finish strong.
Workout Example
10 k Training Week (example)
- Long Run – Steady 60–70 minute run at conversational intensity, extending time by roughly 10% weekly.
- Interval Session – Alternate 1 minute at goal 10k pace with 1 minute jog for 6–8 rounds total. Extend the repeats as you feel stronger.
- Strides – Follow an easy run with 4 bursts of 20–30 seconds at 80–90% max effort, with jog or walk between each.
- Easy/Steady Run – A relaxed 30–45 minute run at your normal easy pace.
- Recovery Day – Days off, or try cross-training like cycling or swimming. Add yoga or pilates if you want to work on mobility and core.
Closing Note
Test out this 10k training schedule. Use the Pacing app to dial in paces that fit where you’re at right now. The move from 5k to 10k takes time and effort—make it enjoyable. You’ve got what it takes. See you out there! 🚀