10k Race Pace Repeats
Workout - 10k Race Pace Repeats
- 10min @ 7'00''/km
- 6 lots of:
- 1.0km @ 5'30''/km
- 2min rest
- 5min @ 8'00''/km
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Intro: A quick recap of 5 Things I Wish I Knew Before My First 10k from The Running Channel. The video itself is worth watching—we’ve pulled out the essentials so you can apply them immediately. Head to the full video to get the complete picture.
Key Points:
- Respect the distance: Running 10k (6.2 miles) demands serious physical effort; your body will push back, so train deliberately with this in mind.
- Build with more than just miles: Swimming, cycling, and weight training complement your running, and dedicating two sessions weekly to core and flexibility work cuts injury risk while improving how you run.
- Vary your pace and effort: Long, easy runs create an aerobic foundation; short, quick workouts teach your legs to move fast. You need both.
- Start conservatively: Resist the urge to surge at the gun. Hold back early and aim for a steady effort throughout.
- Fuel right: If you’re shooting for under an hour, you skip mid-race fuel, but during blocks of heavy training, eat more overall and refuel right after your workouts.
Workout Example:
- Speed work: Run 8–10 repeats of 1 km at your target 10k pace with 2 minutes of easy jog or walk between efforts. Once this feels manageable, drop the recovery to 60 seconds.
- Long run: Settle into a relaxed, conversational pace (slower than race tempo) for 60–90 minutes. This builds your aerobic engine.
- Cross-training: Dedicate 2 weekly sessions to swimming, cycling, or strength training; fold in core and stretching on your lighter running days.
Closing Note: Give these strategies a shot before your next 10k. Plug your target pace into the Pacing app, dial in the workouts to suit you, and soak in the experience. The full video goes deeper into each point.
References
- 5 Things I Wish I Knew Before My First 10k - YouTube (YouTube Video)