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

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Quick summary of “BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT!” from Ben Parkes

Watch Ben’s video for the full context.

Key points

• Warm-up: 2 km easy jog, then a few strides on a cold London morning.
• Main set: 5 x 1 km at 10K race pace (around 3:04-3:07 min/km, roughly 15:30-15:45 min per 5 km). Between repeats, jog 1 km easy to let HR settle.
• Finisher: 5 x 200 m fast repeats, each just under 30 seconds, with easy jogs between.
• Shoes: Ben runs in his race-day Nike AlphaFlys to get comfortable with the feel.
• Training approach: pair quality sessions like this with zone-2 volume (around 110-120 km/week) and long runs that build strength toward the finish.

Workout

Warm-up: 2 km easy + 4-6 strides (20-30 s each)

Main set:
  1. 1 km at around 3:04-3:07 min/km
  2. 1 km easy jog (recovery)
  3. Repeat 5 times total

Finisher:
  5 x 200 m at under 30 s, 200 m easy jog between

Cool-down: 1-2 km easy jog

Adjust paces to where you are now. The idea is hitting the 1 km repeats at 10 km race effort.

Practical tips

• Don’t rush the easy jogs. Focus on breathing and bringing HR down.
• Train in the shoes you’ll race in.
• Log splits in the Pacing app.
• Build this alongside zone-2 running and progressive long runs.

Closing note

Try the 5 x 1 km session soon, dial in the paces, and track it in the Pacing app.

References

• BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT! - YouTube (YouTube Video)