Sub-38 10K Tempo Sharpener

Workout - Sub-38 10K Tempo Sharpener

• 15min @ 5'07''/km
• 0.0mi @ 6'22''/mi
• 15min @ 5'07''/km

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Here’s a breakdown of the 6 WEEK 10K TRAINING PLAN (Plus 18 MIn 5k Parkrun) from That Running Guy—a solid resource worth watching in full for all the nuances. Below we’ve extracted the essentials so you can put a session into practice immediately.

Key Points

• Build your 6‑week block around a 10K goal race, emphasizing Zone 2 (easy aerobic) for the bulk of your mileage to develop aerobic efficiency.
• Schedule a weekly tempo run (1‑mile easy start, 4 miles at tempo effort, easy finish) and a hill repeat session (2‑mile warm‑up, 10 hill repeats, 2‑mile jog down).
• Incorporate a track day with 800 m–2 km repeats and brief 60‑second recovery jogs to develop 5K‑pace sharpness.
• Most regular weekday runs sit at 5 miles in Zone 2; Saturday long runs range from 10‑14 miles, also at Zone 2 effort.
• Drop volume in race week with 5‑mile easy runs and a short pre‑race stride session.

Sample Week (Week 1)

• Sunday: 1.5‑hour Zone 2 run (~10.5 mi) – keep your heart rate in the easy aerobic band.
• Monday: 5 mi Zone 2 easy run.
• Tuesday: Tempo – 1 mi easy start, 4 mi at ~6:15‑6:20 min/mi (tempo pace), easy finish.
• Wednesday: 5 mi Zone 2 easy run.
• Thursday: 10 mi Zone 2 steady run.
• Friday: 5 mi Zone 2 easy run.
• Saturday: Long Zone 2 run – 1.5‑2 hrs, 10‑14 mi at a relaxed pace.
• Sunday: Rest day.

Making It Work

• A heart‑rate monitor or perceived effort (conversation pace) will keep you honestly in Zone 2.
• Set your tempo pace about 10‑15 seconds slower than your current 5K race speed.
• If hill work bothers your Achilles, dial back the repeat count and build over time.
• Run track sessions with a coach or experienced group; timing the recovery windows matters.

Final Thought Test this plan and fine‑tune the paces using your own recent race results—the Pacing app can help with that. Stick with it, enjoy the training, and you’ll find yourself ready for that sub‑38 minute 10K. Go get it.

References

• 6 WEEK 10K TRAINING PLAN (Plus 18 MIn 5k Parkrun) - YouTube (YouTube Video)