Once you have a few 10k races under your belt, you might start thinking about training to run a faster 10k. There are plenty of factors that going into improving your 10k time, including running further and introducing some faster sessions into your week.
Interval sessions and tempo runs are one of the keys to speeding up. They won’t just make you fitter, they’ll help your running form and help build mental toughness. If you’ve never done any sort of speed training or interval sessions before, they may take some practice as you learn to judge your paces and get a sense of how fast you’re running.
Training sessions for a faster 10k
Below are ten key sessions to help you run a faster 10k. Try to include one per week (or every couple of weeks) consistently, over an eight- to ten-week period.
These sessions are designed for intermediate runners, so beginners should hold off trying them until they have a little more experience.
All sessions begin with 10 min easy paced running. After you’ve finished your faster running, cool down by jogging for 5-10 minutes.
Session 1
- 6 x 5 mins on the road or track, with 90 seconds jog recovery.
Run efforts 1-3 at 10 seconds slower than 10k pace and efforts 4-6 at your target 10K pace. You have to run the second half of this session quicker than the first.
Session 2
- 8-10 x 800m, with 90 seconds jog recovery.
Run the odd efforts (1, 3, 5, 7, 9) at 10 seconds slower than 10k pace and the even efforts at target 10K pace/effort.
This is another bigger volume session that makes you think about paces and efforts, but alternating with threshold allows you to complete the full workout.
Session 3
- 4 x 1 mile or 6 mins at target 10K pace, with 2 minutes jog recovery.
This is a classic 10k training session that is hard work but will make a real difference.
Session 4
- The long fartlek. Aim to run for 60 minutes, but include blocks of 6 mins, 5 mins, 4 mins, 3 mins, 2 mins and 1 min, all off a 90 second jog recovery.
Each block should be a fraction quicker than the last as the duration shortens. You might run the first block at 10 seconds slower than 10k pace and progress from there.
Session 5
- 10 minutes at half marathon pace (with a 3-minute jog recovery),
- then 6 x 800m with efforts 1-3 at 10K pace and 4-6 at 5K pace, 90-second jog recoveries
- 3 minute jog recovery
- then 10 minutes at half marathon pace
A clever session with big volumes of running, but different paces. A real endurance builder for any event.
Session 6
- 8 x 1K, at target 10K pace, with 2 minute jog recoveries.
Be careful not to run faster than your target 10K time though, or else the last few reps could see you fade. Aim to finish the session strongly and even pick up the pace in the final few reps.
Session 7
- Run a 5K parkrun or solo time trial at your target 10K pace.
Remember to warm up first. This is a test of mental strength and it’s a fabulous feeling to run a 5K at your planned 10K pace, feeling in control although working hard. A great confidence-boosting session!
Session 8
- Run 2K at 5-10 seconds slower than 10k pace (2-3 minute jog recovery).
- Then complete 4 x 1K at 10K pace with 90 second jog recoveries.
- Finally, complete 5 x 400m at your 5K pace with diminishing recoveries of 60-, 45-, 30- and 15-seconds.
Be strict with your paces and if you get this challenge right, the 400ms will feel tough but achievable.
Session 9
- 6 minutes at 5-10 seconds slower than 10k pace (3-min jog recovery)
- Then complete 8 x 400m off 60 second jog recoveries. Aim to run efforts 1-4 at your 10K pace and 5-8 at your 5K pace or quicker, if you feel good in the final reps.
This session is all about running a little quicker in the second half, but remaining patient and in control in the first half – just like a 10K!
Session 10
This session can be done early in the week, perhaps five to six days before you race the 10K.
- 5 minutes at 5-10 seconds slower than 10k pace (3-minute jog recovery).
- Then 2 sets of (4 x 400m) with 60 second jog recoveries. Run set one at 5K pace and set two a little quicker.
