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JUIntervals to crush a 10k PR↓
If you’re looking to enhance your 10k performance, incorporating interval training can be an effective strategy.
Intervals are essential for developing speed, endurance, and the ability to maintain your target pace when it counts.
Here are 3 types of intervals I recommend incorporating into your speed sessions, tailored to common 10k time goals, with pace guidelines in min/km.
Don’t expect to hit these paces exactly; allow a margin of ±5 seconds (for example, 3:50 min/km is actually 3:45-3:55 min/km).
You don’t need to do all three types of intervals I’ve provided, but I like to keep my workouts fresh by varying the distances.
Use a rest period (walking or zone 2 running, if possible) of 60-90 seconds for the 600m intervals, 90-120 seconds for the 800m intervals, and 120-180 seconds for the 1.2k intervals.
Always include 1-2k of easy running as a warm-up and 1-2k of easy running as a cooldown.
These intervals should be part of a well-rounded training plan, including tempo runs, long runs, and easy runs.
So no, doing these three times a week will not get you to your goal faster, in fact, it’s likely to be detrimental due to the risk of overtraining and injury.
Your plan should also incorporate strength training, an athlete-focused nutrition plan, and recovery protocols to maximize your progress (check out my other posts for more insights!)
Remember, consistency and balance in your training are key to achieving your 10k goals!
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