10k Speed Bursts

Workout - 10k Speed Bursts

• 15min @ 7'00''/km
• 10 lots of:
  • 30s @ 5'00''/km
  • 30s @ 7'00''/km
• 15min @ 7'00''/km

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Here’s what you need to know about the 10k PB Training Plan from This Messy Happy—a solid video worth your time. We’ve pulled out the essentials so you can start the workout right away, but definitely watch the full thing on YouTube for the complete rundown.

Key Points:

• Best suited for runners already doing 10–21 km runs with solid half-marathon experience.
• Two 4-week blocks over eight weeks, hitting four quality runs weekly alongside two strength and conditioning sessions.
• Four core workout types: easy pace runs, a primary speed session, secondary intervals or tempo work, plus a long run reaching 15 km.
• Built-in rest days and strength work prevent burnout despite the high weekly load.

Workout Example (Week 1):

1. Hill Reps – Sixty minutes of repeats going up hills (short hard efforts, easy jog back down).
2. Easy Long Run – Ten kilometers Thursday at a relaxed pace.
3. Saturday Interval Session – Half-hour of tempo work (for instance, 10 repeats of 30 seconds hard followed by 30 seconds easy recovery, including warm-up and cool-down).
4. Sunday Recovery Run – Eight kilometers of easy running. Slot in thirty minutes of strength or core work on Wednesday.

Closing Note: Test drive the plan, adjust the target paces in the Pacing app based on where you’re at right now, and let your 10k splits improve. Don’t skip rest days and prioritize strength work—that’s how you’ll be in prime position for your next 10k attempt! 🚀

References

• 10k PB Training Plan - YouTube (YouTube Video)