6 x 1 km at 10k Race Pace
Six 1 km repeats at 10k race pace with 90 second jogs, a first race pace session for runners preparing for their 10k.
- Duration
- 1 h 04 minestimated
- Distance
- 12.6 kmestimated
- Effort
- 86
- Level
- Beginner
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×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 |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalThreshold 10k race pace | 1000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 3.2 | RecoveryRecovery Easy jog | 90 s | 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
This session splits 10k race pace into six kilometer repeats with 90 seconds of easy jogging between them. You cover six of the ten race kilometers at the pace you want to hold on race day, which builds the feel for that rhythm without the strain of a full race.
The effort is hard but controlled, a little faster than threshold pace for many runners. Breathing is quick, and talking is limited to a few words. Aim to run every repeat at the same pace. If the last two feel much harder than the first, start the next session slightly slower.
It suits beginners who are working toward a 10k goal and have done some threshold or tempo work. Use it every one to two weeks in the build phase. Progress to eight repeats, then to 5 x 2 km.
Tips
- Base the pace on a recent race or a realistic goal.
- Keep the jogs easy so each repeat starts fresh.
- Use kilometer markers or a track to check the distance.
Good for10k
Season phaseBuild