The 58-Min 16k Simulator
Workout - The 58-Min 16k Simulator
- 10min @ 5'30''/km
- 5.0km @ 4'35''/km
- 6.0km @ 3'47''/km
- 5.0km @ 4'35''/km
- 10min @ 5'30''/km
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Intro: Lee Grantham’s video Smash Your Personal Best: 3 Key Training Sessions to Run Faster walks through three workouts you can run this week. We’ve summarized the approach below so you can start right away—but the full video is worth watching for context and form cues.
Key Points:
- Figure out what you’re working with now, then layer in three types of sessions: short speed repeats, sustained tempo efforts, and a structured race-simulation run.
- Speed repeats start at 400 m–1 km done 5–10 % faster than goal pace (≈3:25 min/km) with 60 s of easy recovery. Can’t hit that? Run the same distance at your goal pace (3:47 min/km) instead, or shorten to 400 m intervals.
- Tempo repeats are 5 km blocks (or 4 × 3 km) at your goal race pace (3:47 min/km) with 60 s rest between them—a confidence builder for holding the effort.
- Your race-specific long run combines three zones: a warm-up at conversational pace, a middle section at goal pace, then a slower finish (for example: 5 km easy, 6 km at 3:47 min/km, 5 km easy). Extend the race-pace portion each week as fitness improves.
- Build the workouts gradually—dial it up week to week, starting where you are.
Workout Example:
- Speed Session – 4 × 1 km at 3:25 min/km (≈10 % faster than goal) with 60 s jog/walk recovery. Too fast? Stick with 4 × 1 km at 3:47 min/km or switch to 4 × 400 m at 3:25 min/km.
- Tempo Session – 4 × 5 km at 3:47 min/km (goal race pace) with 60 s rest between repeats.
- Specific Long Run – 5 km easy (≈20 % slower than goal), 6 km at 3:47 min/km, finish with 5 km easy. Increase the middle race-pace portion progressively each week. Tip: The Pacing app lets you input your own comfortable paces and adjust intervals based on where you are right now.
Closing Note: Run one of these workouts this week, dial in the paces that match your current form, and watch yourself get comfortable at race speed. The difference shows up race day—and you can keep tweaking the sessions in the Pacing app to dial in your best performance. Get after it.