10K Race Pace: 6x1km Repeats
Workout - 10K Race Pace: 6x1km Repeats
- 3.0km @ 6'00''/km
- 6 lots of:
- 1.0km @ 4'30''/km
- 2min 30s rest
- 2.0km @ 6'00''/km
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Quick Summary
Here’s a breakdown of the FINAL 10K Workout In The Saucony ENDOPRHIN PRO - 6 x 1K REPS from The FOD Runner. The session is worth your time — we’ll walk through it so you can run it this week. For more context, check out the original video.
Key Points
- This workout wraps up a 7‑8‑week 10K training block and serves as race‑pace rehearsal ahead of a 10K time‑trial the following weekend.
- Your target pace (the “gold” pace) sits around 3:20‑3:27 per kilometre (about 5:15‑5:30 per mile). On trails, expect to lose a few seconds, so aim for 3:25‑3:27/km instead.
- Warm‑up: roughly 2 mi (≈3.2 km) with light drills and an easy jog to get your body ready.
- Run six 1 km repeats across mixed terrain (downhill, flat, gentle uphill) to build turnover and leg speed while adapting to the uneven surface.
- Stick to a steady effort throughout; use your watch’s split screen to track each rep and focus on a smooth rhythm rather than chasing exact times.
- Once you finish, a taper week follows with a goal of hitting 3:22‑3:25/km on flat ground when you race.
Workout Example (Actionable)
- Warm‑up – 2 mi easy jog + 5 min of dynamic drills (high knees, butt‑kicks).
- Main set – 6 × 1 km repeats
- Target pace: 3:25–3:27 per km (subtract a few seconds if the route is trails).
- Recovery: 2‑3 min easy jog or walk between reps (enough to collect yourself, not a full break).
- Maintain steady effort; notice any downhill/uphill sections and let them shape the feel of each repeat.
- Cool‑down – 1‑1.5 mi easy jog, then stretch.
Tip: On roads, you can target the exact 3:20/km pace; on trails, aim for 3:25‑3:27/km and let the ground beneath your feet set the rhythm.
Closing Note
Run this 6 × 1 km session sometime this week, adjusting the paces to match your own recent race efforts. The Pacing app lets you set up the intervals and log your splits. Once the workout’s done, you’ll be primed and confident for that 10K time trial. Now go run.