5 x 2 km at 10k Race Pace
Five 2 km repeats at 10k race pace with two minute jogs, the full race distance of specific work for runners targeting a 10k time.
- Duration
- 1 h 29 minestimated
- Distance
- 18 kmestimated
- Effort
- 125
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalThreshold 10k race pace | 2000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 3.2 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Five repeats of 2 km at 10k race pace give you the full race distance at goal pace, broken into five pieces. Two minutes of easy jogging between repeats allow partial recovery, so the session stays manageable while asking for a long time at race intensity.
This is one of the main sessions of a 10k build. It trains the specific endurance to hold race pace, along with pacing and focus in the middle kilometers, where races are often lost. The first repeat should feel controlled, and the last should still be on pace.
It suits intermediate runners with a 10k goal. Run it every two weeks in the build and peak phases, with the last session about ten days before the race. Early in the block, start with four repeats.
Tips
- Aim for even kilometer splits within each repeat.
- Practice race posture and relaxed breathing in the second half of each repeat.
- Keep the jog continuous.
Good for10k
Season phaseBuildPeak