Sub-38 10K Mile Repeats

Workout - Sub-38 10K Mile Repeats

• 15min @ 8'30''/mi
• 100m @ 5'30''/km
• 100m @ 5'30''/km
• 100m @ 5'30''/km
• 100m @ 5'30''/km
• 4 lots of:
  • 0.0mi @ 6'05''/mi
  • 2min 30s rest
• 12min @ 8'30''/mi

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Here’s a rundown of Running Mile Repeats | 10K Training Plan Sub 38 Series Ep.5 from That Running Guy. The video delivers solid coaching—watch it all the way through to catch every detail.

Key Points:

• Your goal: sustain ~6:05 min per mile across all four mile repeats.
• Begin at a slightly easier pace (around 6:10) and work into your target.
• Recovery jogs run 2 minutes as standard, but extend to 3 if your legs feel sluggish.
• Keep your breathing steady, maintain good form, and hold your upper body relaxed—these help you stay consistent at pace.
• If pace drops (such as hitting 6:04), dig in and push through the headwind.

Workout Example:

1. Warm up as needed.
2. Repeat 1: 1 mile @ ~6:05 min/mile, 2 min recovery jog.
3. Repeat 2: 1 mile @ ~6:05 min/mile, 2 min recovery (bump to 3 min if legs feel tight).
4. Repeat 3: 1 mile @ ~6:04 min/mile, 3 min recovery.
5. Repeat 4: 1 mile @ ~6:04 min/mile, 3 min recovery. Feel free to adjust recovery time or pace slightly based on how you’re feeling—aim to keep each mile within the 6:04–6:05 range.

Closing Note: Test drive this mile-repeat workout and use the Pacing app to fine-tune your recovery intervals for your current fitness level. You’ll build the speed and stamina needed for that sub-38 10K target. Now get out there and enjoy it!

References

• Running Mile Repeats | 10K Training Plan Sub 38 Series Ep.5 | That Running Guy - YouTube (YouTube Video)