What are some good fartlek run workouts and speed intervals to improve a 10km run pace?

Question

Drew Wartenburg · Answer

What are some good fartlek run workouts and speed intervals to improve a 10 kilometer run pace? Once you've gotten to the portion of your 10 kilometer preparation where you're ready to start rehearsing your specific race pace there are a lot of different ways to do that. First thing is to be realistic in terms of estimating or targeting your goal pace for a race and once you've done that you can begin to divide that that pace up into portions that are that are sensible and attainable. So that might be something as short as 400 meters. It could then progress to an 800 or a 1000 meter interval and then at a higher level you might be doing repeats that are as long or intervals that are as long as one mile in length but to some degree that is really going to depend on what your pace is. You know take a nice round number if you were trying to run eight minute miles for the 10 kilometer race doing mile repeats at eight at eight minutes is a lot of that's a long work about so you might want to chop it up into shorter work bouts but the key there is to target your race pace and then take some recovery interval in between to rest before you do it again. Fartlek is going to be similar but at that level you're just going to be dividing a fartlek up into two or three or four minute bouts with some easy running in between to aid that recovery.

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"What are some good fartlek run workouts and speed intervals to improve a 10km run pace?"