High Performance Runner

Select A Workout

Initially you can find specific 10k sessions here, but the intention is to add other distances and make this section more interactive. 

Suggested workouts for 10k/10000m 

These workouts are designed for the final specific training block before a target race. The expectation is that the athlete has built an appropriate aerobic endurance base and has transitioned their training towards carrying out this type of workout. 

These workouts can be used in two different ways:
1. Use them to prepare specifically for your goal race time. 
2. When you do a workout compare your results to the targets to see if what level of race performance you might be capable of.

To get best results you should attempt one of both workout types in sequence each week. Achievement of the paces in the third workout in both types will give you the best chance of achieving your target time. If you cannot achieve the target times repeat the workout. If still unable to achieve the target times re-assess your target race time.

NB These target times are based on training on a firm flat surface with favourable climate and weather conditions. You may also need to take into account your target race being in less favourable weather conditions, or on an undulating course. Always try to replicate your target race conditions in training if you can.  

If you have a question or need additional advice, or you want to give me feedback on how this advice worked (or didn’t) work for you, please don’t hesitate to contact me

Click on a tab below for your target 10k time

Event: 10k/10000m – Target Time: 28 minutes (2.48 per km / 4.30 per mile)

NB. Aerobic running volume will probably need to be at least 10 hours per week to support these workouts 

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.05 per km / 4.57 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.05 per km / 4.57 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.05 per km / 4.57 per mile 

Training Purpose: Specific capacity
6 x 3 minutes @ 2.40 per km / 4.17 per mile (2 minutes recovery jog)
5 x 4 minutes @ 2.40 per km / 4.17 per mile (2 minutes recovery jog)
4 x 5 minutes @ 2.40 per km / 4.17 per mile (2 minutes recovery jog) 

Event: 10k/10000m – Target Time: 29 minutes (2.54 per km / 4.40 per mile)

NB. Aerobic running volume will probably need to be at least 10 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.13 per km / 5.08 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.13 per km / 5.08 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.13 per km / 5.08 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 2.46 per km / 4.26 per mile (2 minutes recovery jog)
5 x 4 minutes @ 2.46 per km / 4.26 per mile (2 minutes recovery jog)
4 x 5 minutes @ 2.46 per km / 4.26 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 30 minutes (3.00 per km / 4.50 per mile)

NB. Aerobic running volume will probably need to be at least 8 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.19 per km / 5.19 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.19 per km / 5.19 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.19 per km / 5.19 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 2.52 per km / 4.35 per mile (2 minutes recovery jog)
5 x 4 minutes @ 2.52 per km / 4.35 per mile (2 minutes recovery jog)
4 x 5 minutes @ 2.52 per km / 4.35 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 31 minutes (3.06 per km / 4.59 per mile)

NB. Aerobic running volume will probably need to be at least 8 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.25 per km / 5.29 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.25 per km / 5.29 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.25 per km / 5.29 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 2.58 per km / 4.44 per mile (2 minutes recovery jog)
5 x 4 minutes @ 2.58 per km / 4.44 per mile (2 minutes recovery jog)
4 x 5 minutes @ 2.58 per km / 4.44 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 32 minutes (3.12 per km / 5.09 per mile)

NB. Aerobic running volume will probably need to be at least 7 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.31 per km / 5.40 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.31 per km / 5.40 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.31 per km / 5.40 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 3.02 per km / 4.53 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.02 per km / 4.53 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.02 per km / 4.53 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 33 minutes (3.18 per km / 5.19 per mile)

NB. Aerobic running volume will probably need to be at least 6 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.39 per km / 5.51 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.39 per km / 5.51 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.39 per km / 5.51 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 3.09 per km / 5.03 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.09 per km / 5.03 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.09 per km / 5.03 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 34 minutes (3.24 per km / 5.28 per mile)

NB. Aerobic running volume will probably need to be at least 6 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.46 per km / 6.01 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.46 per km / 6.01 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.46 per km / 6.01 per mile 

Training Purpose: Specific capacity
6 x 3 minutes @ 3.15 per km / 5.11 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.15 per km / 5.11 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.15 per km / 5.11 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 35 minutes (3.30 per km / 5.38 per mile)

NB. Aerobic running volume will probably need to be at least 5 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.52 per km / 6.12 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.52 per km / 6.12 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.52 per km / 6.12 per mile 

Training Purpose: Specific capacity
6 x 3 minutes @ 3.20 per km / 5.21 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.20 per km / 5.21 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.20 per km / 5.21 per mile (2 minutes recovery jog)

Aerobic maintenance running will probably need to be at least 5 hours per week to support these workouts

Event: 10k/10000m – Target Time: 36 minutes (3.36 per km / 5.48 per mile)

NB. Aerobic running volume will probably need to be at least 5 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 3.59 per km / 6.23 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 3.59 per km / 6.23 per mile (5 minutes recovery jog)
1 x 40 minutes @ 3.59 per km / 6.23 per mile 

Training Purpose: Specific capacity
Progress through these workouts:
6 x 3 minutes @ 3.26 per km / 5.31 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.26 per km / 5.31 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.26 per km / 5.31 per mile (2 minutes recovery jog) 

Event: 10k/10000m – Target Time: 37 minutes (3.42 per km / 5.57 per mile)

NB. Aerobic running volume will probably need to be at least 5 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 4.05 per km / 6.33 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 4.05 per km / 6.33 per mile (5 minutes recovery jog)
1 x 40 minutes @ 4.05 per km / 6.33 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 3.32 per km / 5.39 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.32 per km / 5.39 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.32 per km / 5.39 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 38 minutes (3.48 per km / 6.07 per mile)

NB. Aerobic running volume will probably need to be at least 5 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 4.13 per km / 6.44 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 4.13 per km / 6.44 per mile (5 minutes recovery jog)
1 x 40 minutes @ 4.13 per km / 6.44 per mile 

Training Purpose: Specific capacity
6 x 3 minutes @ 3.38 per km / 5.49 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.38 per km / 5.49 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.38 per km / 5.49 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 39 minutes (3.54 per km / 6.17 per mile)

NB. Aerobic running volume will probably need to be at least 5 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 4.19 per km / 6.55 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 4.19 per km / 6.55 per mile (5 minutes recovery jog)
1 x 40 minutes @ 4.19 per km / 6.55 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 3.44 per km / 5.58 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.44 per km / 5.58 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.44 per km / 5.58 per mile (2 minutes recovery jog)

Event: 10k/10000m – Target Time: 40 minutes (4.00 per km / 6.26 per mile)

NB. Aerobic running volume will probably need to be at least 5 hours per week to support these workouts

Progress through these workouts: (1 endurance and 1 capacity workout per week)

Training Purpose: Specific endurance
4 x 10 minutes @ 4.25 per km / 7.05 per mile (2 minutes 30 seconds recovery jog)
2 x 20 minutes @ 4.25 per km / 7.05 per mile (5 minutes recovery jog)
1 x 40 minutes @ 4.25 per km / 7.05 per mile

Training Purpose: Specific capacity
6 x 3 minutes @ 3.49 per km / 6.07 per mile (2 minutes recovery jog)
5 x 4 minutes @ 3.49 per km / 6.07 per mile (2 minutes recovery jog)
4 x 5 minutes @ 3.49 per km / 6.07 per mile (2 minutes recovery jog)