The session
Total distance
10.00 km
Est. duration
~50:00
Structure
1 block(1 rep)
Phases
Race · 10,000m
5:00 /km
How to run it
Run the 10K at goal pace. Start controlled: the first kilometre always feels easier than it is. If you feel strong after halfway, let it go. Warm up beforehand with 10 minutes of easy jogging and a few strides.
What it's for
Race day is what a plan builds to. Run on its own, it is a time trial: an honest measure of your fitness to set your paces from.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More races and time trials
See all- Race day · 5K~25 min
The 5K at goal pace, from the gun.
In Sub-25 5K, Sub-20 5K and 2 more
- Race day · half marathon~1 h 45 min
The half marathon at goal pace, from the gun.
In Half marathon: beginner, Half marathon: intermediate and 1 more
- Race day · marathon~3 h 30 min
The marathon at goal pace, from the gun.
In Marathon: beginner, Marathon: intermediate and 1 more