Prep for your upcoming 10K with tempo 400’s

To race a 10K, you need a combination of speed and endurance. The 10K is one of the most popular distances to race and is considered a gateway into longer distances (i.e., the half-marathon and marathon). Running a fast 10K isn’t easy, but if you can put in a few solid weeks of aerobic training, you’ll be destined for a strong finish.  

For 10K training, most online coaches will generally recommend one-kilometre or two-kilometre repeats to get you more familiar with your goal race pace, and to raise your aerobic threshold. These repeats can feel tedious, especially if they are in your training plan every week. But you can spice up your speed training and head to your closest track to try this tempo 400’s workout.

Workout

10 to 15 reps of 400m @ goal race pace with 100m jog between reps. 

Start the workout with a 10- to 15-minute warm-up jog, followed by 10 to 15 minutes of dynamic stretching.

If your local track is not 200 or 400 metres in length or if the track is non-existent, you can modify the workout to 10 to 15 reps of 100 seconds at 10K race pace with 40 seconds of jog rest. 

Start the first rep at your goal pace or a tad slower, to ensure you aren’t overdoing it. If you go out too fast, it’ll likely come back to haunt you later in the workout. The 100m jog between reps should be done at an easy run pace. 

The purpose is to improve your aerobic endurance by keeping your heart rate steady and managing your effort accordingly, helping you finish strong. If you finish all 15 reps at goal pace, you will have a strong indication of where your fitness is, heading into your 10K.