10K Progressive Speed
Workout - 10K Progressive Speed
- 15min @ 5'52''/km
- 800m @ 5'30''/km
- 2min rest
- 1.0km @ 5'30''/km
- 2min rest
- 800m @ 5'15''/km
- 2min rest
- 400m @ 4'30''/km
- 12min @ 6'30''/km
to import the workout after you install it.
Lee Grantham’s video walks through his 10K evolution from 39:51 down to 33:27. We’ve pulled out the core ideas so you can run these workouts yourself today. The full video has more detail if you want to dig deeper.
Key Points: • Consistency & recovery: make easy runs, sleep, and stress management non-negotiable to stay sharp for hard efforts. • Pacing strategy: open the first 5 km at an easy rhythm (~4:00 km pace), settle into ~3:20–3:30 km through the middle stretch, then accelerate hard over the final 2 km. • Progressive intervals: rotate through 400 m, 800 m, and 1 km repeats at speeds above your goal pace (e.g., 3:20 km if your target is 4 min/km). • Specific long run: spend 15 km at tempo pace (~3:30 km) to build both mental toughness and zone 3/4 aerobic capacity. • Taper: pull back volume 7–10 days before race day while keeping intensity sharp, shifting down to 3–4 km easy spins.
Workout Example:
- Interval day: hammer 10 × 400 m at 3:20 km pace (roughly 1:20 each) with 90-second recovery jogs, or do 8 × 1 km at 3:30 km pace (around 2:10) with 2-minute easy jogs.
- Tempo long run: maintain 15 km at 3:30 km pace on undulating terrain while aiming to hold zone 3/4 throughout.
- Race-day pacing: kilometers 0–5 at 4:00 pace (relaxed), 5–8 at 3:20, 8–10 at 3:10–3:15, then drive hard to the finish.
Closing Note: Try this structure out this week with paces set to match your current level. Record everything in the Pacing app and watch the splits improve. Show up consistently, nail your recovery, and your 10K time drops.
References
- How My 10K Training Evolved: From 39:51 to 33:27 - YouTube (YouTube Video)