Ben's 10K Race Pace Repeats

Workout - Ben's 10K Race Pace Repeats

• 15min @ 5'15''/km
• 5 lots of:
  • 1.6km @ 3'03''/km
  • 1min 30s rest
• 12min @ 5'45''/km

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Intro

A breakdown of “My 6 Week Training Plan For 10K EXPLAINED | Project 30:30 EP:1” from Ben Is Running. The video is worth watching for the full context, but here’s what you need to get started today. Watch the full video to catch all the nuances.

Key Points

• Weekly structure (6 weeks): Monday is tempo, Tuesday brings group speed work, Wednesday is recovery/easy, Thursday focuses on 10K-specific repeats, Friday is easy, Saturday easy with a push at the end, Sunday is the long run.
• Tempo runs: Start with 3 km easy, run 12 km at 3:25–3:26 min/km (around 158 bpm), finish with 3 km easy. The middle chunk grows 12 km → 14 km → 16 km, then backs off in the final weeks.
• Speed sessions (Tue): Fast work above 10K pace – for instance, 1 km warm-up plus 4×400 m efforts at roughly 66 s (like 1500 m pace) with 30 s between reps, 4 min between sets; heart rate climbs to ~174 bpm.
• Thursday 10K-pace repeats: 5 × 1-mile efforts, 90 s rest between, getting quicker each week from 4:50 /mi down to 4:46 /mi.
• Easy and recovery runs: 6 km at an easy clip (low zone-2, ~120 bpm) and longer 16–17 km runs at the same relaxed effort.
• Long run (Sun): 3 km warm-up, 20 km steady around 3:45 min/km, 3 km cool-down—roughly 26 km total. Week 1 clocks in at ~161 km (100 mi).
• Tips: High-stack shoes work well for high-mileage weeks, aim to keep tempo heart rate in the low 160s, a treadmill helps nail tempo pacing accurately.

Workout Example (Monday, Week 1)

• Warm‑up: 3 km easy jog.
• Tempo: 12 km at 3:25 / km (≈158 bpm). Dial in the treadmill speed to lock onto this pace.
• Cool‑down: 3 km easy.
• Total: 18 km.

Optional variations: Add 2 km to the tempo segment each week (12 → 14 → 16 km) and pull back in the final weeks.

Closing Note

Try this plan—use the Pacing app to dial in paces that match where you are right now, and work on building that speed-endurance combination. Go crush that 10K. 🚀

References

• My 6 Week Training Plan For 10K EXPLAINED | Project 30:30 EP:1 - YouTube (YouTube Video)