Ben Parkes' Sub-40 10k Pace Repeats
Workout - Ben Parkes' Sub-40 10k Pace Repeats
- 15min @ 5'30''/km
- 4 lots of:
- 1.6km @ 3'57''/km
- 2min 30s rest
- 12min @ 5'45''/km
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Intro
Based on How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB! by Ben Parkes, here’s what you need to know. The full video has plenty more context—this summary pulls out the actionable steps you can put to work in your next race.
Key Points
- Pacing strategy: Around 3:57 min/km (≈6:26 min/mi) should be your pace for the first 8 km. Burn your remaining energy over the final stretch. Some runners prefer dropping back to 4:05‑4:10 min/km for the opening 3 km, then settling into sub‑4 min/km after.
- Training volume: Aim for 50‑70 km (≈30‑44 mi) each week spread across 10 k‑week runs. Most weeks look like 5‑6 runs with a long run reaching 19‑20 km (≈12‑12.5 mi).
- Key sessions:
- 6 × 3‑min intervals at 5 k pace (faster than race speed) to build VO₂ max.
- 4 × 1‑mile repeats at 10 k pace to train speed endurance.
- Tempo runs at race pace to condition your body for sustained effort.
- Prerequisites: Before attempting this plan, you should already be running 10 k in roughly 42‑43 min (≈4:12 min/km).
- Course selection: Look for flat, quick courses or a 400 m track where you can push hard against the clock.
- Mindset & strength: Accept the grind of those final 2 km. Add hill reps (8 × 60 s uphill with 90 s jog down) and post‑run strides to strengthen your stride.
- Nutrition: Water during the race is sufficient for a 40‑min effort. A light meal beforehand works well for most.
Workout Example (Race‑Day Pacing)
| Distance | Target Pace |
|---|---|
| 0‑3 km | 4:05‑4:10 min/km (slow start) |
| 3‑8 km | 3:57 min/km (steady sub‑4 min/km) |
| 8‑10 km | 3:50‑3:55 min/km (negative split, finish strong) |
Adjust these splits based on your own pace data, but the core strategy is holding just under 4 min/km through most of the race, then accelerating over the last 2 km.
Closing Note
Use this pacing strategy in your next 10 k race and fine‑tune the intervals in the Pacing app with your own numbers. The training is in place—get out there with belief, and break 40! 🌟
References
- How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB! - YouTube (YouTube Video)