10K Speed Builder: 5x1km Intervals
Workout - 10K Speed Builder: 5x1km Intervals
- 15min @ 6'00''/km
- 5 lots of:
- 20s @ 3'00''/km
- 5 lots of:
- 1.0km @ 5'45''/km
- 1.0km @ 7'00''/km
- 5 lots of:
- 200m @ 4'00''/km
- 200m @ 7'00''/km
- 10min @ 8'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Quick Summary of “BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT!” from Ben Parkes
Want the full context? Watch Ben’s video – it’s got all the race day energy you’ll want to see.
Key Points
- Warm‑up: 2 km easy jog, then a few strides to get your legs loose on a cold London morning.
- Main set: 5 × 1 km at 10K race pace (around 3:04–3:07 min/km, or roughly 15:30‑15:45 min per 5 km). Between repeats, jog 1 km easy to let your heart rate settle.
- Finisher: 5 × 200 m fast repeats, each just under 30 seconds, with easy jogs in between.
- Shoes: Ben runs his race-day Nike AlphaFlys to get comfortable with how they feel.
- Training approach: Mix quality sessions like this one with substantial zone‑2 volume (roughly 110–120 km weekly) and long runs that build strength toward the finish.
Workout Example (Copy‑Paste into Your Pacing App)
Warm‑up: 2 km easy + 4‑6 strides (20‑30 s each)
Main Set:
1. 1 km @ ~3:04‑3:07 min/km
2. 1 km easy jog (recovery)
3. Repeat 5 times total
Finisher:
5 × 200 m @ <30 s, 200 m easy jog between each
Cool‑down: 1‑2 km easy jogAdjust paces to match where you are now – the idea is hitting those 1 km repeats at the effort you’ll need for your 10 km race.
Practical Tips
- Don’t rush the easy jogs; focus on breathing and bringing your heart rate back down.
- Train in the shoes you plan to race in so they feel natural on the day.
- Log your splits in the Pacing app to track your intervals and spot improvement.
- Build this alongside steady zone‑2 running and progressive long runs to develop endurance.
Closing Note
Try this 5×1 km session soon, dial in the paces for your fitness, and track it in the Pacing app. Your 10 K speed will improve – run strong and have fun out there!