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 or not your goal pace is achievable.

One of the mistakes lots of runners make with a session like this is they go off too fast, running 5k pace, rather than 10k pace. That’s not the objective of this session.

The first few reps might feel comfortable, but it’s teaching you how to pace yourself in a 10k race. They will soon feel more challenging, the more you do.

When you’re working at a high RPE in a session like this, be sure to focus on your running form. We want to ensure our posture is good and that we are running nice and tall.

A high cadence will ensure a lower ground contact. Try and stay relaxed, especially towards the end of the reps when it gets harder and you might tense up.

Work hard as well, these sessions are not meant to be easy. Achieving a new PB, something you’ve never done before, is likely to push you out of your comfort zone. So stay motivated and try to imagine how good it will feel crossing that finish line in a few weeks/months time with a new personal best.

If you are reading this and don’t have a training plan, then get in touch. Consistent quality training over a block of 12-24 weeks is what will deliver you the best results.