Session Distance: 10K

Progression Run (KM)

One of the most common mistakes on race day, across all distances, is going off too fast. So a progression run will teach you to avoid that error and work on your pacing. By going through the gears and slowly increasing both your pace and effort level (RPE) you can really come to terms with […]

5 x 4 Mins & 10 x 1 Min

Having done this several times myself, I know how demanding this can be. 30 minutes of intervals is a lot in one session and that’s why it’s important to focus on the target paces. The 4 minute reps, of which there are 5, we want to be targeting our 10k pace. So suddenly 4 minutes […]

7 x 1km Reps

If you are chasing a 10k PB, then your training plan should have a series of 10k sessions included. These sessions should get progressively more challenging as race day approaches. So a 10k training session like this might pop up towards the early stages of your plan. It will be a good indication of whether […]