Progression Run (KM)

LOAD: 250

2 Km @ 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 @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

Progression Run

LOAD: 250

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.

6 x 1km Reps (10k)

LOAD: 250

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.

6km Tempo

LOAD: 250

2km WU @ Easy Pace (RPE: 2)
6km @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 2)

A chance to push the pace and practice 10k speed over a shorter distance. Hard work but you should feel like you are moving well.

1km & 200s x 5

LOAD: 260

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.

2-4-6-6-6-4-2 Pyramid

LOAD: 265

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

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.

1600 – 400s – 200s

LOAD: 270

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 x 3 Mins (10k)

LOAD: 280

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.

30 Min Tempo (10k)

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ 10K Pace (RPE: 7)
10 Mins CD @ Easy Pace (RPE: 3)

Practicing race pace is key. If you’re not quite hitting your pace, then keep working hard and focus on good form, staying tall and relaxed.

5 x 4 Mins & 10 x 1 Min

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 10k Pace (RPE: 7)
90 Seconds Recovery
x 5

3 Mins Rest

60 Secs @ <3K Pace (RPE: 9)
60 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

A really good session to work on both your 10k pace and put in some quicker speed work too. Don’t go too fast early in this session.

3 x 10 Mins (10k)

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)
x 3

10 Mins CD @ Easy Pace (RPE: 3)

An opportunity to get comfortable feeling uncomfortable. Ultimately that’s how you’ll feel at your goal 10k pace. The more practice you get, the better it will feel.

15 – 10 – 5 Mins (10k)

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

15 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

5 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

Another cracking 10 session where you can practice running at your goal pace. The variety in reps should make this more interesting and hopefully help maintain the pace throughout. 10k goal pace is hard so dig deep, this won’t be easy.

1km & 200s x 6

LOAD: 300

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)

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.

7 x 1km Reps

LOAD: 305

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.

7km Tempo

LOAD: 305

2km WU @ Easy Pace (RPE: 3)
7km @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)

A good opportunity to work on your goal pace. If doing this early in the plan don’t be disheartened if you’re not quite hitting goal pace. Work at the right effort level and it will come.

3-2-1 Km

LOAD: 315

2km WU @ Easy Pace (RPE: 2)
3km @ 10km Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)
2km @ 10k Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)
1 km @ 5k Pace (RPE: 9)
2km CD @ Easy Pace (RPE: 2)

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.

5 Mile Tempo (10k)

LOAD: 340

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.

8km Tempo

LOAD: 340

2km WU @ Easy Pace (RPE: 3)
8km @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)

This would be a few weeks out before your 10k race. Get as close to goal pace as possible.

5K On/Off

LOAD: 340

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.

8 x 1km

LOAD: 340

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.

10 x 800 Metre Reps

LOAD: 360

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.

40 Mins Tempo (10k)

LOAD: 360

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.

5 x 1 Mile Reps (10k)

LOAD: 360

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ Target 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.

2 x 5km

LOAD: 365

2km WU @ Easy Pace (RPE: 2)

5K @ Half Marathon Pace (RPE: 6)
5K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

A really challenging but strong session to do close to a 10k race. The second interval will be tough so dig deep and focus on good form.

4 x 2km

LOAD: 360

2km WU @ Easy Pace (RPE: 3)

2km @ 10K Pace (RPE: 7)
2 Min Recovery
x 4

2km CD @ Easy Pace (RPE: 3)

A good session if you are building towards a 10k PB, the opportunity to run at goal pace for 8km. Should be completed 2-3 weeks out from race day.

2km & 400s

LOAD: 360

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.

9 x 1km Reps

LOAD: 400

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.

1km & 200s x 8

LOAD: 400

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.

5 x 2km

LOAD: 400

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.

5 x 1km & 10 x 400m

LOAD: 425

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)

Beast of a session and one to do just a few weeks out before your goal race. Be sure to build up to a session like this gradually.

10 x 1km Reps

LOAD: 440

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
2 minute recovery
x 10

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.