Kenyan 200m Repeats for 10K Speed

Workout - Kenyan 200m Repeats for 10K Speed

• 10min @ 6'00''/km
• 14 lots of:
  • 200m @ 3'05''/km
  • 1min 10s rest
• 5min @ 6'00''/km

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Intro

Interested in the SIMPLE Track Workout to Develop 10K SPEED – Try This! video from Ben Is Running? We’ve broken down the key takeaways so you can run through this workout as soon as today. Watch the full video to see all the nuances in action.

Key Points

• 200‑meter repeats work to build 10K-specific speed and raise V̇O₂max.
• Ben logged a reduced session (14 × 200 m) while training partner Kush went for the full 20 × 200 m version.
• Shoot for roughly 37 seconds per 200 m (anywhere from 36‑38 s), taking a 200 m jog to recover between each rep.
• This is a 10K speed session; the complete 20 reps provide the best race-specific conditioning.
• Coming back from time off? Scale the reps (14‑16) to match how your body feels that day.

Workout Example

Warm‑up: 1–2 km easy jog + a few strides

Main set (choose your volume):
- 200 m fast (≈ 37 s per rep) – run at a hard but controlled pace
- 200 m easy jog recovery
- Repeat 14–20 times (Ben did 14, Kush did 20)

Cool‑down: 1 km easy jog

Tip: First time tackling this intensity? Begin with 14 and progress upward as it gets easier. Dial your pace to your own 10K race speed—the 200 m reps should feel challenging yet manageable, with steady breathing.

Closing Note

Get this 200‑meter repeat session in this week, and feel free to tweak the reps and speed using the Pacing app to suit where you’re at. Here’s to the next phase of your 10K training!

References

• SIMPLE Track Workout to Develop 10K SPEED- Try This! - YouTube (YouTube Video)