10K Interval Training Workouts

By Rick Morris

Interval training is a method used to break up long, high intensity training workouts into shorter, more manageable length repeats. Interval training allows you to complete a moderate to high volume of quality pace running while avoiding problems with over training, injuries and break downs. See interval training 101 for more information.

The most efficient method of interval training is to perform a type of interval workout that’s specifically designed for your goal distance. The distance of your repeats will be longer and for the most part, slower as the length of your goal race increases. Here are some highly effective and proven 10K interval training workouts to get you started.

These 10K interval training sessions will be easier to monitor and more effective if you do them on a 400 meter track, but if you have an accurate way to measure distance you can also do these on the road or trail. Recovery intervals used during all of these interval workouts are complete passive rest. Each workout is based upon 5K or 10K race pace. If you don’t know your race pace you can use a rating of perceived exertion. Your 5K pace should feel hard while your 10K pace should feel somewhat hard or moderately hard. Sprint pace is nearly all out running. It is a full, but relaxed pace.

400 meter repeats

This interval training session is a classic track workout that has been performed for many years. This 10K interval training workout uses 400 meter repeats at faster than race pace. This interval workout will improve your running economy, your vVO2 max and your neuromuscular conditioning.

Description: 15 x 400 meter repeats

Pace: 5K race pace

Recovery: Recover between each 400 meter repeat with a 200 meter float. A float is a very relaxed but solid pace. It is similar to coasting on a bike. Try to let your forward momentum carry through the 200 meter float.

1000 Meter Repeats

This is a race specific workout that is a good indicator of your 10K fitness level.

Description: 10 x 1000 Meter Repeats

Pace: 10K race pace

Recovery: 2 minutes of passive recovery (complete rest) between each repeat

2000 Meter Repeats

This interval workout is a similar but more advanced version of the 1000 meter repeats. Don’t do this interval workout until you are able to complete the 1000 meter repeats.

Description: 5 x 2000 Meter Repeats

Pace: 10K race pace

Recovery: 2 minutes of passive recovery between each repeat

5000 Meter Repeats

This is a great peaking workout that you should do shortly before your goal 10K race. It is a great confidence builder as well as a predictor of your 10K performance.

Description: 2 x 5000 meter repeats

Pace: 10K race pace

Recovery: 2 minutes of passive recovery between each repeat

800/200 Meter Compound Sets

Compound sets are more advanced workouts that are made up of two different distances and/or paces that you perform with no recovery. You would take some recovery between each set, but no recovery between the components of each set. Compound sets are very good race specific interval training workouts.

Description: 10 x 800/200 meter compound sets. Run 800 meters at 10K race pace then speed up to sprint pace with no recovery between the set components

Pace: 800 meters at 10K race pace, 200 meters at sprint pace

Recovery: No recovery between the 800 meter and 200 meter components. 2 minutes of passive recovery between each compound set

400/1600 Meter Compound Set

This compound set will improve your ability to run at race pace when fatigued. It’s also a great way to raise your lactate turn point.

Description: 4 x 400/1600 meter compound sets. Run 400 meters at 5K pace and then slow to 10K pace for 1600 meters.

Pace: 400 meters at 5K pace, 1600 meters at 10K pace

Recovery: No recovery between the 400 and 1600 meter components of each set. Recover with 2 minutes of passive recovery between each set.

1600/400 Meter Compound Set

This is the same as the last interval workout, except it’s run in the opposite order. This one will do a better job of improving your ability to increase pace for surging during the race.

Description: Run 5 x 1600/400 meter compound sets. Run 1600 meters at 10K pace and then 400 meters at 5K pace, 400 meters at 5K pace, 800 meters at 10K pace and 200 meters at sprint pace.

Pace: 400 meters at 5K pace and 1600 meters at 10K pace.

Recovery: No recovery between the components of each set. Recovery with 2 minutes of passive rest between each compound set.

400/1600/400/100 Meter Compound Set

This is a more advanced version of the 400/1600 meter interval workout. This one adds in additional components to improve both surging and finishing ability.

Description: Run 4 x 400/1600/400/100 compound sets. Run 400 meters at 5K pace, 1600 meters at 10K pace, 400 meters at 5K pace and 100 meters at sprint pace.

Pace: 400 meters at 5K pace, 1600 meters at 10K pace and 100 meters at sprint pace

Recovery: No recovery between the components of each compound set. Recover with 3 minutes of passive rest between each set.

200/2000/300 Meter Compound Sets

This compound set interval workout is an excellent race simulator because it includes a fast start, long race pace repeats and a fast finish.

Description: Run 4 x 200/2000/300 meter compound sets. Run 200 meters at sprint pace before slowing to 10K pace for 2000 meters. Then finish with 300 meters at sprint pace.

Pace: 200 meters at sprint pace, 2000 meters at 10K pace and 300 meters at sprint pace

Recovery: No recovery between the components of each set. Recovery with 3 minutes of passive rest between each compound set.