10K Intervals
Tempo runs form a solid foundation that faster workouts can rest upon. So what's next? It's time to run your goal 10K pace, which is likely a little faster than your tempo pace.
Start with repetitions of 800 to 1,000 meters (it's best to run these workouts on a track where you can precisely control your pace) and a total volume of 3 to 5 miles. One example is 8 x 800m at goal 10K pace. You can take a recovery interval of 400 meters of slow, easy jogging to rest in between each repetition.
Over four to six weeks, gradually increase the distance of your repetitions and the total volume of the workout so it looks closer to a 10K race. Here's a sample progression:
—Week 1: 6 x 800m (3 miles total)
—Week 2: 6 x 1,000m (3.75 miles total)
—Week 3: 6 x 1,200m (4.5 miles total)
—Week 4: 5 x mile (5 miles total)
—Week 5: 5 x mile (5 miles total)
—Week 6: 6 x mile (6 miles total)
Each repetition in each workout is run at your 10K goal pace, and you should always take 400 meters of easy running in between every rep.
Run for at least 10 to 15 minutes before you start a faster workout to help you warm up properly. After you finish the repetitions, run for another 10 to 15 minutes to cool down.
This list of workouts is just an example—what's right for you depends on your fitness level, if you're healthy or running after an injury, and your ability.
If you use this pattern of workouts and general principles, and you'll run a great 10K.
Related Articles:
- What are Threshold and Tempo Runs?
- Reach Your Running Goals with Recovery Intervals
- 10K Workouts for Beginning and Advanced Runners
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