Interval training: 4 sessions to get faster over 10K

How intervals work

Alternating fast sections and recoveries lets you run longer at high intensity than you could continuously. One or two sessions a week are enough; the rest of your training is easy running.

Each session starts with 15 to 20 minutes of easy running and a few progressive strides, and ends with 10 minutes of cool-down.

Session 1: 30/30 (getting started)

• 2 sets of 8 × (30 seconds fast, 30 seconds jogging)
• 3 minutes of recovery between sets
• Pace: slightly faster than 5K pace, without finishing exhausted

Session 2: 10 × 400 m

• 10 × 400 m at 5K pace
• Recovery: 1 min 15 s jogging
• Goal: even times from the first to the last

Session 3: 5 × 1,000 m

• 5 × 1,000 m at 10K pace, or 5 seconds per kilometre faster
• Recovery: 2 minutes jogging
• The session closest to race-day sensations

Session 4: tempo

• 2 × 15 minutes at half marathon pace
• 3 minutes of recovery
• It teaches you to hold a strong pace for a long time

To adapt distances and paces to your level, Runometry's tool builds a custom interval session from your goal.

Planning the weeks

Over 8 weeks: sessions 1 and 2 in the first month, then 3 and 4. In the last week before the race, keep a single short session (for example 5 × 400 m) and rest.

Pick your 10K

A 10K takes 6 to 8 weeks to prepare: choose the date in the 10K calendar.