Another key 10k workout is 8x1km at 10k pace or slightly quicker, before moving onto 6×1-mile. In between you can include what I can transition or intermediate sessions such as 6x2mins, 6x1mins, 6x30secs aiming to run 10k pace and getting down to faster than goal 5k pace. Once you can do this, aim to increase the distance of the rep for example 8x800m efforts at 10k pace or slightly quicker. In the lead up to running the best 10k training session, you should start off by aiming to run 12-16×60-second efforts at 10k pace or slightly quicker. So, how do we get to 6×1-mile at goal 10k race pace?
To do this I gradually increase the duration and volume of repeats during the training block and follow the principle of specific adaptation.
In the lead up to this session you will need to complete a range of workouts to enable you to complete the session. However, you will need to build up towards this sort of session and this will be ran approximately 2-weeks – 10-days out from your goal race. It’s not an easy workout to complete but if you can nail this session at target pace, you’re ready to run a fast time. My personal favourite 10k training session is 6×1-mile on the track or road, with 2-minutes recovery. The best 10k training session What is the best training session for a 10k? Inspiring stuff!ġ0k is a nice step up from running 5k events and the natural progression of c25k runners. Joyciline also ran a 5k best on route to her 10k record. The equivalent women’s world best is Joyciline Jepkosgei also a Kenyan running 29:43. To compare this with some of the fastest times in the world, the world record currently stands at an incredible 26:24 set by Kenyan Rhonex Kipruto in Valencia.
If you’re of good health you might be looking to run inside 40-minutes, which is a common barrier for the distance. So, just how many miles is a 10k? 10k in miles – 6.2-miles or 6.21371 who like the attention to detail! What is a good time for 10k?ĭepending on fitness levels, the average finishing time for 10k is 50-70-minutes. If you’re new to running or have just completed your first 5k and looking to step up your training, we can help you take that next step today!
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