Crush your next 10K with this high-speed session

Want to turn your next 10K into a personal best? It’s not just about endurance–strategic speedwork could be the missing piece to unlocking your fastest race yet. Incorporating bursts of 5K and even 3K pace once or twice a week can sharpen your turnover, boost mental toughness and help you to power through to the finish line. Plus, it adds variety to your training, making workouts more engaging. As race day approaches, try this workout to lock in that PB.

Add this speed session into your training block once or twice a week, with your final session four days before race day. This ensures the effort isn’t a shock to your system while giving you three full days to recover before you toe the line.

How to nail your pacing

5K pace: Roughly five per cent faster than your 10K pace.

3K pace: Around five per cent faster than your 5K pace.

Because the intervals are time-based, the distance you cover will depend on your goal pace. For example, if you’re aiming for a 50-minute 10K (5:00/km), your estimated 5K and 3K race paces will be 4:45/km (23:45 for 5K) and 4:30/km (13:30 for 3K).

At this pace, over the course of this 60-minute workout, you’ll cover about 4 km of hard intervals, preparing you to surge through the final stretch of your 10K with confidence.

The workout

Warmup: Complete a 10-15 minute easy run and some light drills.

Set 1: 2 x 3 minutes at 5K pace, with 2 minutes jogging rest.

Set 2: 2 x 2 minutes at 3K pace, with 90 seconds jogging rest.

Set 3: 3 x 1 minute at 3K pace, with 30 seconds jogging rest.

Set 4: 2 x 3 minutes at 5K pace, with 2 minutes jogging rest.

Strides: Complete two to three fast 100m strides to finish off the workout.

Cooldown: Jog for 10 minutes to cool down.

In the days following the workout, drink fluids and fuel well to promote recovery. If it’s race week, focus on easy runs for two days and complete a short shakeout run or walk the day before race day.