10 Workouts To Run A Faster 10k

So you want to run a faster 10k?

Whether you’re progressing from a 5k or are looking to improve your current 10k time, here are 10 running workouts for you to try during 10k training. 

HOW TO TRAIN FOR A 10K?

If you’re training towards a 10k PB then you should have a balance of easy runs, long runs and some faster running.

To begin you’ll work separately on speed (with short intervals) and endurance (with easy runs and long runs) and as the training progresses you’ll do more speed endurance sessions with longer reps at 10k pace (there’s a 10k pace chart below to help you).

Always think about the balance of your training and try to stay close to the 80/20 rule of running, meaning 80% of your weekly distance is at an easy conversational effort, and around 20% is faster. 

Try to get a mix of different workouts in your training. You can do fartlek runs, tempo runs, threshold runs and intervals.

Here’s a video and workout for a 10k, plus some helpful tips on how to train for your race and the benefit of running with others. 

10k RUNNING PACE CHART

Here are the paces you need to run per mile or km to achieve different finish times in a 10k. 

10 BEST WORKOUTS TO RUN A FASTER 10K

Before each of these workouts you should do a 10-15 minute warm up, gradually increase your pace in the final few minutes. You could also do a couple of strides to get some acceleration into your warm up. At the end, do a short cool down jog. 

These workouts get more challenging, so save the final workouts for the last few weeks of training.

10 x 1 minute

A great first workout to run in your 10k training. Do one minute fast (don’t worry about pace, just run a speed that’s sustainable for one minute) then walk for one minute. One or two weeks later, do 10 x two minutes with one minute recovery.

5 x 3 minutes / 5 x 1 minute

We’re starting to increase the duration of the reps now to help build speed endurance, while the one minute reps also keep a faster turnover in your legs. Take a one minute walk or jog between each 30-minute rep, then take two minutes to walk or jog before the one-minute reps. If you want to make this a little more challenging then do the one minute reps on a slight uphill. 

10 x 400m / 6 x 200m / 4 x 100m

You don’t need to do these on a track, just find a nice flat place to run fast. Take a one-minute walk recovery after each rep, then after the 400s take a couple of minutes to recover before moving on to the 200s. Again, take one-minute between reps and then a couple of minutes before doing the 100s. Aim to get faster as you drop down in distances.

5-4-3-2-1 x 2

This progression workout is a great way to introduce different paces into a run, and as the duration of the rep decreases, the pace increases. Complete this full workout and it’s 30 minutes of faster running overall so it’s a challenging session. 

• 5 minutes steady (60s jog/walk)
• 4 minutes half marathon pace (60s jog/walk)
• 3 minutes 10k pace (60s jog/walk)
• 2 minutes 10k pace (60s jog/walk)
• 1 minute 5k pace or faster (two minute walk)
• Repeat the full 5-4-3-2-1

5K RACE OR PARKRUN

Either sign up to a local 5k race or go to a local parkrun and try to run a quick time. Remember to do a decent warmup first. Running a hard race or parkrun is a great stimulus in your training, plus doing it with others can be good preparation ahead of your 10k. 

30 MINUTE TEMPO 

After a 10-15 minute jog warm up, increase to just below your goal 10k pace. Sustaining this pace for 30 minutes is a great way to build stamina and endurance into your training.

1K REPEATS

A classic workout for all longer distances. The beauty of this workout is that it’s good for all runners, of all abilities. Beginners might do 5 x 1km, while more advanced runners will do 8 x 1km. Take 1-2 minutes walk or jog between each rep. Aim to run each rep at or faster than your goal pace. 

MILE REPEATS

Another classic workout and one you do several times during your training. In the beginning of your training do 3 x 1 mile at or slightly faster than 10k pace, with a two minute walk or jog recovery. Progress to 4 x 1 mile with 90 seconds recovery, then 5 x 1 mile (90 secs).

If you want a session to test you ahead of a race then try 6 x 1 mile at 10k pace (or slightly faster) with 60 seconds recovery. 

4-3-2-1

Similar to 54321 but with more overall running volume and designed as a good test before a race, so save this for near the end of your training. You can run this straight through as a progression, or take one or two minutes to walk between the reps. It’s a great way to get faster as you get more tired, plus it can help prepare you for a faster finish in your race. 

• 4k steady / half marathon pace
• 3k at 10k pace
• 2k at 10k pace
• 1k at 5k pace

3 x 3K / 3 x 2 MILES

Try this one a week or so before your 10k PB attempt. In this run you’re increasing the distance you run at goal pace, so try to be consistent with each rep at your target pace. 

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Check out this video where we helped pace 100 subscribers to a new 10k PB!