10k Personal Best Test
Workout - 10k Personal Best Test
- 15min @ 8'00''/km
- 10.0km @ 5'30''/km
- 12min @ 12'00''/km
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Intro: Ben Parkes’ 10K TIME TRIAL MAX EFFORT! Can we get a PB? deserves a closer look. This breakdown unpacks his strategy so you can run the same session—check the full video if you want additional context.
Key Points:
- A looped 1-km circuit (10 repetitions) mimics race conditions while anchoring you to the same start and finish line. This approach maintains authentic effort and sidesteps prolonged descents.
- Pick a concrete time goal: Ben’s target was 32:45 (≈5:14 / km); he clocked 32:30. A defined target shapes effort and outcome.
- Pacing: Ben opened the first 3 km at about 5:08 / km, reaching 5 km in 16:02. Holding steady pace through wind and cold (10 °C) matters.
- Mental game: Frame this as race-day intensity. Stay locked in, track time or power, and lean into the discomfort when breathing gets hard.
- Post-run math: Use your final time to extrapolate race pace. For example, 32:30 in a 10K suggests a marathon pace around 2:29 / mi or 5:08 / km. A pace converter can map this to longer distances.
Sample Workout:
10K Time‑Trial (Goal: < 33:00)
- Warm‑up: 10‑15 min easy jog + dynamic stretches.
- Main set: 1 km loop × 10 (total 10 km). Aim for ~5:10 / km (≈3:12 / km) pace to hit ~32:30.
- If you feel strong in the last 2 km, pick up 5‑10 seconds per km.
- Cool‑down: 10 min easy jog + stretching.Practical Tips:
- Find a flat loop to maintain even splits.
- Watch your effort with a watch or power meter; keep the output steady (Ben went for ~32.45 W, but adjust to your level).
- Account for conditions—a headwind costs time, so shift your pacing slightly faster if facing a strong wind.
- After crossing the line: Use a pace converter to translate your 10K result into marathon or half-marathon goals.
Closing Note: Run this 10 km time trial. Scale the pace targets to fit your current fitness, record it in the Pacing app, and watch what a defined goal does. It’s the sort of thing that surfaces new speed—now go get that PB!