Try this 2K progression workout to crush your 10K PB

One of the biggest mistakes runners make in the 10K is going out too hard in the first half and struggling through the last 5K. This 2K progression workout will teach you to hold back at the beginning and then crank it up in the final stages of the race to finish strong.

The workout

The goal of this workout is to intentionally start out slower than your goal race pace. While this sounds counter-intuitive, starting the workout in this way teaches you how to fight the urge to go out too hard, which will come in handy on race day.

Warmup: 10-15 minute easy jog, followed by form drills and strides

Workout: 3 x 2 kilometres with 3 minutes easy jog between each. The first 2K should be slightly slower than 10K goal pace, the second 2K should be at your goal pace and your third 2K should be slightly faster than goal pace.

Cooldown: 10-15 minute easy jog, followed by light stretching.