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Training sessions that will improve my 10km time

Updated: Oct 19, 2023

To improve your 10km race performance, you should include a variety of training sessions in your overall training plan. Here are some key training sessions that can help you get faster over 10km:


Long Runs:

  • Long runs are essential for building endurance. These should be slower-paced, steady-state runs that gradually increase in distance as you progress through your training plan.


Interval Training:

  • Interval workouts involve running at a much faster pace for a set distance or time, followed by a recovery period. For a 10km race, you might do 400m, 800m, or 1km intervals at a pace faster than your goal race pace.


Tempo Runs:

  • Tempo runs are sustained efforts at a comfortably hard pace, slightly below your 10km race pace. This helps improve your lactate threshold and ability to sustain a faster pace for a longer duration.


Hill Repeats:

  • Hill training helps build strength and power in your legs. Find a hill with a moderate incline and run hard up it for a specific distance or time, then jog or walk down for recovery. Repeat this several times.


Fartlek Runs:

  • Fartlek, which means "speed play" in Swedish, is an unstructured form of speed work. During a run, vary your pace, alternating between easy jogging and fast bursts of running.


Progression Runs:

  • Start your run at a slow, easy pace and gradually increase your speed throughout the run until you finish at a pace faster than your goal race pace.


Race Pace Runs:

  • Incorporate runs where you practice your goal 10km race pace. This helps you get accustomed to running at your target speed.


Yasso 800s:

  • This workout, developed by Bart Yasso, involves running 800 meters (0.5 miles) at a specific pace that matches your goal 10km race time. For example, if you aim to run 10km in 45 minutes, run your 800s in 4 minutes and 30 seconds.


Recovery Runs:

  • Easy, slow runs are important for recovery and building aerobic capacity. These should be shorter, slower runs used to recover from harder workouts.


Cross-Training:

  • Incorporate activities like cycling, swimming, or strength training to improve overall fitness and reduce the risk of overuse injuries.


Rest Days:

  • Rest is crucial for recovery. Make sure to include rest days in your training plan to allow your body to repair and adapt.


Mental Training:

  • Work on your mental toughness and race-day strategies. Visualization and positive self-talk can help improve your race performance.


It's important to follow a structured training plan that incorporates a mix of these workouts, taking into account your current fitness level and gradually increasing the intensity and volume as you progress. Also, make sure to consult with a coach or experienced runners for personalized guidance and advice based on your specific goals and needs.



Matt Fox is the Head Coach at the Sweat Elite Coaching Academy and the Founder of Sweat Elite. Matt is a 2:20 Marathoner with over 18 years of training, racing and coaching experience.

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