10k Speed & Tempo Sharpening

Workout - 10k Speed & Tempo Sharpening

• 0.0mi @ 9'00''/mi
• 0.0mi @ 7'00''/mi
• 3min rest
• 5 lots of:
  • 800m @ 3'00''/km
  • 1min 30s rest
• 0.0mi @ 9'00''/mi

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Intro

The Running Channel laid out some excellent advice in How To Get A 10k PB | Run A Faster 10k With These Top Tips, and we’ve pulled out the key takeaways so you can put them to work this week. Head over to the full video to dive deeper into the details.

Key Points

• Build a balanced week – your plan needs weekly long runs of 10+ miles at an easy pace, woven into at least 30 miles of total mileage each week.
• Speed sessions move well past your goal pace: run 600 m, 800 m, or 1 km repeats at your 5K or 3K intensity, totalling roughly 6 km per workout.
• Tempo runs done at lactate threshold (begin with 2 miles, progress to 5–6) expand your aerobic potential.
• Hill repeats – 30 to 60 seconds up, 1–2 minutes easy back down – strengthen your legs, boost cadence, and improve turnover.
• Race-pace intervals: kick off with 3–4 miles at your target 10K pace and a 2-minute jog recovery. Build toward 6 miles total by cutting recoveries to 60–90 seconds and lengthening repeats to 1–2 miles.
• Taper for 4–5 days before race day and keep your fuel strategy simple – eat carb-heavy meals the night before and race morning.
• Race execution: pursue even or negative splits. Stick with a pacemaker or track splits using official course markers.

Workout Example

Speed + Tempo Session (mid‑week)

1. Warm‑up: 1 mi at easy effort
2. Tempo: 2 miles at lactate-threshold pace (about race pace plus 30–45 seconds per mile)
3. Recovery: 3 minutes of walking or jogging
4. Repeats: 5 × 800 m at your 5K intensity (roughly 15–20 seconds faster than target 10K pace) with 90 seconds easy jogging between reps
5. Cool‑down: 1 mi at easy pace

Scale the repeat count or interval distance to suit your current fitness level. The Pacing app lets you input your own paces and monitor total volume.

Closing Note

Try these sessions out, dial in the paces for your fitness, and log them in the Pacing app. That 10K personal best is closer than you realize—go for it! 🚀

References

• How To Get A 10k PB | Run A Faster 10k With These Top Tips - YouTube (YouTube Video)