10k Race Pace Intervals
Workout - 10k Race Pace Intervals
- 10min @ 6'00''/km
- 5 lots of:
- 2.0km @ 3'30''/km
- 2min rest
- 10min @ 6'00''/km
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Intro: Here’s a breakdown of 10k Training Week 5 – Tough Times Are Ahead from The FOD Runner. The video is worth your time—we’ve pulled out the essentials so you can run this workout today. Watch the full video for complete details and additional guidance.
Key Points:
- Week 5 centers on a challenging interval workout: 5 × 2 km at race pace with 2-minute jog recoveries between repeats.
- Target pace is approximately 3:30 per km (sub-3:30)—the speed needed to complete a 10k in 35 minutes.
- Your route likely has a hill that will naturally slow you down, so expect interval splits to run closer to 7:20–7:30 per 2 km.
- Run in a moderate heart rate zone; the effort should feel hard, but not an all-out anaerobic push.
- Set watch alerts to mark the beginning of each interval and recovery jog.
Workout Example:
- Start with 10–15 minutes of easy running to warm up.
- 5 × 2 km at roughly 3:30 per km (around 7:20–7:30 per repeat). When the hill hits, prioritize steady effort over hitting exact splits.
- Between repeats, jog for 2 minutes (approximately 400 m) to recover actively.
- Finish with 10 minutes of easy running.
Tip: When the hill gets tough, use distance as your guide instead of clock time, keeping effort constant throughout.
Closing Note: This week, run this interval workout and tailor the paces to your current fitness level. Log it in the Pacing app so you can personalize it around your own goals. These challenging sessions build the strength and resilience you’ll need come race day.