10k Race-Prep Tempo

10k Race-Prep Tempo

Workout - 10k Race-Prep Tempo

  • 1.0km @ 7'00''/km
  • 1.5km @ 6'15''/km
  • 9.7km @ 4'20''/km
  • 1.5km @ 6'45''/km
  • 1.0km @ 7'00''/km
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Intro: RUN SDJ’s breakdown of “This 10k Race did NOT go according to plan! - Leicester 10k Jane Tomlinson Run for All” has plenty to teach. Check out the full video for the complete picture—here we’re extracting the workout you can add to your training today.

Key Points:

  • The runner treated this 10k as a secondary race, trading a 4-mile tempo for a 6-mile tempo at roughly 4:20 km⁻¹ to stay sharp before targeting a sub-20 minute 5k.
  • The opening 2 km featured hills that complicated pacing; holding the target pace worked until leg pain forced a walk break.
  • Crowd encouragement, an electrolyte tablet, and fluids at the 5 km mark proved vital to finishing.

Workout Example:

  • 6-mile (≈9.7 km) tempo run – target about 4 min 20 sec per km (≈6 min 58 sec per mile).
  • Warm up with 1 km of easy running, then settle into your target pace for the rest.
  • If the route climbs, keep effort steady rather than watching the pace; let your effort guide you on the hills.

Practical Tips:

  • Practice your pacing on mixed terrain well before race day.
  • Take an electrolyte tablet and drink water at the 5 km mark (about halfway).
  • Lean on your running community or a training partner when the fatigue sets in.

Closing Note: Work this tempo run into your training and use the Pacing app to adjust the targets to match your current shape. You’ll have everything you need to handle the terrain and hold strong through the finish—get out there and do the work!

References

Inspired by RUN SDJ

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