Recoveries: 120 Seconds
A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.
Recoveries: 2 Mins after the 1km Reps
90 Seconds after the 400 metre Reps
This is a great session to sharpen up your 10k pace and include a bit of speed work on the week of a 10k race. It’s light enough in that it should tire you out too much for race day, but give you confidence you can hit your pace later in the week. Good luck. Enjoy. Don’t try and run faster than your 10k pace though.
A good long run progressive session that could also be combined nicely with parkrun. Dig deep in that last 5k 💪
2 Km WU @ Easy Pace (RPE: 3)
1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)
2 Km CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
I love this session. It’s very challenging. To clarify it’s reps of 1200 metres with the last 200 metres at a quicker pace. If you get the pace right for the 1k part of the rep, there should be a little bit of energy left to increase the speed for 200 metres at the end. You’ll be working really hard at that point. Enjoy. You Got This.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5
2km CD @ Easy Pace (RPE: 3)
Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.
1 Mile WU @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)
1 Mile CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
10 Mins WU @ Easy Pace (RPE: 3)
3 Mins @ 10K Pace (RPE: 7)
90s Recovery
x 10
10 Mins CD @ Easy Pace (RPE: 3)
Really simple session and a chance to practice running at your target 10k goal pace for short periods of time.
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
2 Minute Recovery
x6
2km CD @ Easy Pace (RPE: 3)
A simple effective session for runners striving for a 5K or 10K PB. Focus on trying to hit goal pace.
10 Mins WU @ Easy Pace (RPE: 3)
6 Mins @ 10K Pace (RPE: 7)
2 Mins Recovery
x 3
4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 3
10 Mins CD @ Easy Pace (RPE: 3)
A good session if running in a group with an upcoming 10k. Teaches you to start off at goal pace and finish strongly.
2km WU @ Easy Pace (RPE: 3)
3 Mins Recovery
1600 Metres @ 10k Pace (RPE:7)
3 Mins Recovery
400 Metres @ Target Pace (RPE: 8)
90 Secs Recovery
x 4
200 Metres @ Target Pace (RPE: 9)
60 Secs Recovery
x 4
1600 Metres @ 10K Pace (RPE: 7)
3 Mins Recovery
2km CD @ Easy Pace (RPE: 3)
A good 10k session. See if you can run that 2nd mile quicker than the first. Push the pace on the 60s to get more from this session.
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
10 Mins CD @ Easy Pace (RPE: 3)
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
2km WU @ Easy Pace (RPE: 3)
3km @ 10km Pace (RPE: 7)
3 Mins Recovery
2km @ 10k Pace (RPE: 7)
2 Mins Recovery
1 km @ 5k Pace (RPE: 8)
2km CD @ Easy Pace (RPE: 3)
Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ 10K Pace (RPE: 7)
3 Mins Recovery
10 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries
2 Mins Recovery
10 Mins @ 10K Pace (RPE: 8-9)
3 Mins Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A tough 10k session and the challenge is to see if you can hold your10k pace in the 2nd 10 min rep when the legs are tired and you’re feeling fatigued.
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
2 mins recovery
x 7
2km CD @ Easy Pace (RPE: 3)
Progression from shorter 1k rep session. Build up to this slowly. Focus on hitting your goal 10k pace during this session and running with good form.
2km WU @ Easy Pace (RPE: 3)
6 x 1200m consisting of….
1km @ 10K Pace RPE: 7
200 Metres @ 3K Pace RPE: 8
(120 Secs Recovery)
2km CD @ Easy Pace (RPE: 3)
First 1km of each rep at 10k pace and then pick it up to 3k pace for the last 200!!
1 Mile WU @ Easy Pace (RPE: 3)
5 Miles @ 10K Pace (RPE: 7)
1 Mile CD @ Easy Pace (RPE: 3)
This is a session you want to do close to your goal race and it’s an opportunity to practice running at your 10k speed.
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
2 mins Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
Slowly building the volume of 1km reps so get used to running at your 10k pace. The recoveries should ensure you are able to maintain that pace throughout the session.
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 10K Pace (RPE: 8)
3 Mins Recovery
x 6
1.25 Mile CD @ Easy Pace (RPE: 3)
A challenging session as holding goal pace for 1 mile can be tough, but it builds up your endurance and mental strength.
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ 10km Pace (RPE: 7)
10 Mins CD @ Easy Pace (RPE: 3)
Tempo pace will depend on your goal distance. So check the notes. Always start with 10 mins easy WU and finish with 10 mins easy CD.
1.25 Mile WU @ Easy Pace (RPE: 3)
1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5
1.25 Mile CD @ Easy Pace (RPE: 3)
Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5
2km CD @ Easy Pace (RPE: 3)
A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.
2km WU @ Easy Pace (RPE: 3)
800 Metre Intervals @ 10K Pace (RPE: 7)
2 Min Recovery
x 10
2km CD @ Easy Pace (RPE: 3)
A good opportunity to practice 10k pace. Ideally done on a track. If you are new to interval training start off with 4-5 reps and slowly build up.
1 Mile WU @ Easy Pace (RPE: 2)
3 Miles @ HM Pace (RPE: 6)
2 Miles @ 10k Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
2km WU @ Easy Pace (RPE: 3)
2km @ 10K Pace (RPE: 7)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries
4 Min Recovery
2km @ 10K Pace (RPE: 7)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries
2km CD @ Easy Pace (RPE: 3)
Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.
2km WU @ Easy Pace (RPE: 2)
5K @ Half Marathon Pace (RPE: 6)
5K @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)
Quality session this. One you can combine with parkrun if you wanted, to make the 10k segment feel easier.
2Km WU @ Easy Pace (RPE: 2)
4km @ HM Pace (RPE: 6)
2 Mins Recovery
3km @ 10k Pace (RPE: 7)
2 Mins Recovery
2km @ 10k Pace (RPE: 8)
2 Mins Recovery
1km @ 5K Pace (RPE: 9)
2 Mins Recovery
2km CD @ Easy Pace (RPE: 3)
A challenging 10k session which should be done a few weeks out before your goal race. Dig deep to hit those paces in those last 2 reps.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
2 min Recovery
x 9
2km WU @ Easy Pace (RPE: 3)
A continuation of previous 1km rep sessions, slowly adding to the distance and volume you are running for goal pace. If you can hit goal pace for 9km in a session like this it can act as a real confidence booster.
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
90 Second Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.
2km WU @ Easy Pace (RPE: 3)
2km @ 10k Pace (RPE: 7)
3 Mins Recovery
x5
2km CD @ Easy Pace (RPE: 3)
Likely to be one of your last 10k specific training sessions prior to attempting your goal race. This is a tough session but will give you a huge confidence boost if you can hit, or get close to 10k pace a few weeks out from your race.
2km WU @ Easy Pace RPE: 3
10 x 1km @ 10k Pace RPE: 7 (120 Secs)
2km CD @ Easy Pace RPE: 3
The opportunity to hit your 10k goal time in one session, albeit with rests in between. But this is a really good session for those of you with a specific goal time in mind for 10k.
2km WU @ Easy Pace (RPE: 3)
5 x 1km @ 10K Pace (RPE: 7)
120s recovery
10 x 400 @ 5k Pace (RPE: 8)
60s recovery
2km CD @ Easy Pace (RPE: 3)
I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.