Sub 38-min 10K Time Trial

Workout - Sub 38-min 10K Time Trial

• 12min @ 6'00''/km
• 10.0km @ 3'48''/km
• 7min @ 7'00''/km
• - then 0m to finish the 10k in 38:00

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Here’s what you should know about 10K Time Trial - Running 38:XX PB At 46 - Holding A GOPRO! Ben Parkes Style from That Running Guy. It’s definitely worth watching — we’ve pulled out the essentials so you can tackle this workout yourself. The full video has plenty more detail worth catching.

Key Points:

• Aim for a sub-38-minute 10K (target pace roughly 6:05–6:10 per mile) using a time-trial format.
• Start with a measured pace for the first 3 miles (around 6:05/mi), then adjust based on your effort and heart rate.
• A pacing partner (Chris) and a flat 2-km loop course keep you accountable and drive you forward.
• Watch your threshold heart rate (roughly 168 bpm) to avoid burning out too soon; back off if it edges higher.
• Having someone running alongside you who believes in you matters most when things get hard.

Workout Example:

10K Time‑Trial (Goal <38:00)
- Warm‑up: 10‑15 min easy jog
- Mile 1: Target 5:58‑6:00 per mile (run slightly quick to feel out the effort)
- Miles 2‑3: Settle at roughly 6:05 per mile (maintain HR below threshold)
- Miles 4‑5: If feeling strong, hold 6:10‑6:15 per mile; if HR jumps, back off to 6:20‑6:30.
- Finish: Give everything you have left over the final 2 km, staying under 6:20 per mile.
- Cool‑down: 5‑10 min easy jog + stretch

Practical Tips:

• Track your pace and heart rate live using a GPS watch or app.
• Circuit the same loop several times to know the terrain and skirt around traffic.
• Mount a camera or phone to capture the session and fuel your motivation later.
• If your heart rate creeps above threshold, ease back a few seconds per mile.

Closing Note: Give this 10K time trial a shot, scaling the paces to match your current fitness in the Pacing app. You can do this—run hard, chase that PR, and keep pushing forward.