What is/ was your best 10k workout?

2x20min tempo/threshold @ goal 10k pace w/ 6 min recovery between reps. Really solid workout that will tell you if you are ready or not. This is one I like to do 10-14 days out of when you race your 10k.

Depending on how fast you are, that's 2 x 5-7km at 10k pace. There's just no possible way to attain that workout.

I like 20-30min Fartleks to prepare for 10k's. Run the "hard" segments a bit faster than tempo pace (5k-10k effort) and run the "easy" segments just a bit slower than tempo pace (marathon-fast normal run pace). So it should average out to your normal tempo run pace.

5min/4min/3min/2min/1min (29min total)

2min/3min/4min/3min/2min/1min (26min total)

I also like 5-6xmile with 3:00 rest starting at 10km effort and getting faster each rep

I don't do anything differentl than I would for 5k training except two weeks before the race I might do some mile repeats at 10k pace just to familiarize myself with what the pace feels like. Training for 5k/10k is essentially identical.

for me I suck super bad at the 10k vs the 5k and what extrapolations suggest I might be able to do from a 5K time/VO2 table

my go-to workout is 3x2 mile repeats at goal pace +10s with 2-3 minutes rest depending on where I'm at in training. Last rep shoot at/about goal pace or so

I'm just a noob: dont shoot me, but I do like the 3x2-mile thing, maybe playing with the pace and rest interval is how you tune it individually to your goals/capabilities.

Also agree on pace familiarization. I've blown up in several 10ks by going out with whatever the 'chart' says I'm supposed to be able to handle based on my 5k pace. that always ends badly for me

the next mistake I always make is going out a little hot [:20s below goal pace] and just kinda sticking with it like a moron, then blowing up not too much past the 5k marker

Smoove wrote:

Training for 5k/10k is essentially identical.

in your opinion

Smoove wrote:

I don't do anything differentl than I would for 5k training except two weeks before the race I might do some mile repeats at 10k pace just to familiarize myself with what the pace feels like. Training for 5k/10k is essentially identical.

Pretty much. I'll go a step further, just half marathon train, and that will cover a runner from 1 mile races all the way up to half marathon.

The best workout to really work on speed endurance, and to ensure that you will be able to hit your target goal pace for the duration of the race are 2x3000m @ 5k to 10k pace. I would also do a progression run once a week : 2 miles @ easy pace (warm up) , 2 miles @ tempo pace, and 1 mile @ 5k or 10k pace, and 2 miles @ easy pace ( cool down).

And a serious long run every 2 weeks of at least 15 miles or 1:40.

10k can be a very tricky race, because it is not a long, long distance race. It is on the speed side of distance racing, but you still have to respect the distance.

In a 5k, you know you're going to put some speed into it, and you don't want to go out too conservative. Plus it is a short distance in long distance running.

In a half marathon, you're dealing with a long race, so you're going to automatically start off very conservative to ensure that you have enough speed and power to turn it up for the last 3-4 miles.

However, with a 10k a lot people get it wrong by going out too, too fast or going out too, too slow. To me, one theory applies to all distance running ( except for the 800), you want to negative split the second half of the race. With that being said, the first 2 miles should be at pace that is fast, but not too fast, and that does not always equate to 10k pace. Once the first 2 miles have been mastered, those last 3-4 miles can be run at 5k pace, because you already know what your 5k ability is.

Basically, keep the first 2 miles controlled, and then turn it into a 5k race for the last 3-4 miles. And if you're feeling really good going into that last mile, then hit that last mile at or close to your 1 mile pace.

Smoove wrote:

Training for 5k/10k is essentially identical.

Pretty much, but would make sense if a 10k runner will emphasize the 10k pace and LT work more (in the 10k the lactate threshold has a bit larger role).

When I knew that my LT-pace was good (for me), then I knew that I was ready for a 10k too.

What would you say your 10k pace is compared to your 5k pace? I'm not super fast (I think my 5k pace would be around 5:50 or so right now) - I'm still trying to get into shape after a long achilles injury, so trying to be smart. But I'm curious how most people's 10k pace compares to their 5k pace.

Smoove wrote:

I don't do anything differentl than I would for 5k training except two weeks before the race I might do some mile repeats at 10k pace just to familiarize myself with what the pace feels like. Training for 5k/10k is essentially identical.

That was a good one! I agree...... :)

The Wizard