Three workouts to elevate your 10K race
The 10K can be a challenging event to get ready for. While it’s a great event to focus on early in the season, it takes a different skill set than other distance races to master. Rather than focusing on time on your feet, like you might for a half marathon or longer, preparing for a 10K needs a mix of easy runs and high-quality sessions that push your limits out of your comfort zone.
These three workouts will help you nail your goals: aim to do the first two throughout your training build, and insert the last one in the few weeks before your race. If you are a newer runner, shorten the distance of the intervals or extend the recovery time.
1.- 400m repeats
Find a track for this one to keep it simple. The first five of these repeats should feel easy, and through the second five you will feel yourself start to be challenged. The last five repeats will have you struggling to maintain your running form.
Warm up with 10 minutes of easy running.
Run 15 x 400m, aiming to complete each 400m interval at or around 5K race pace.
Use a 1:1 ratio for recovery; if your 400m interval takes 90 seconds, run slowly to recovery for 90 seconds before beginning the next one.
Cool down with ten minutes of easy running.
2.- 1K repeats
One-kilometer repeats can be an incredibly useful tool for distance runners. For this workout, a track or a stretch of flat road that you know to be one kilometer will work. Aim for 10K pace, but don’t stress over your splits–the first half of the workout should feel comfortable.
Warm up with 10 minutes easy running.
Run 8 x 1 kilometer repeats at roughly 10K pace. Use a 3:1 rest ratio for these ones. If your interval takes you 6 minutes, take 2 minutes of rest.
Cool down with 10 minutes of easy running.
This workout should be challenging, so if you find it hard, you’re doing it right. One km repeats are one of the most strenuous sessions runners complete as they build toward a 10K race. If you’re newer to running, run less repeats and take more recovery time, and work up to completing the full workout.
3.- Best 10K workout ever
This is the peak workout for your 10K race, from renowned running coach Greg McMillan. McMillan says that if you’re able to complete this workout in the few weeks before your goal race, you’re guaranteed to crush your hoped-for time. It’s a challenging workout, but by doing it you’ll become familiar with the effort required to reach your goals. Build up to this workout with the 1K and 400m repeat sessions.
Warm up with 10 minutes easy running.
3 x 2 miles (can use 3 km, if you’re fussy, 3.22 km). Take a five-minute recovery jog between each interval.
Cool down with 10 minutes of easy running.
Enjoy the admiring looks of your friends and competitors as you stride to the finish line with ease!
posted Friday October 13th
by Keeley Milne