In running, there are no magic workouts to get faster. Much like our 8-minute interval workout, running for 10 minutes at 'tempo' is long enough to improve your speed and train your mental strength for running hard when tired.
The Workout
- 10-15 minutes easy running warm-up
- 2 x 10 minutes hard with 5 minutes easy in between
- 10-15 minutes easy running cool down
10 minutes intervals are long enough that they will challenge your ability to sustain a fast pace for a longer period of time. Whether you're training for a 5K or marathon, you can use this workout in your training plan to help you develop your ability to hold a faster pace for longer.
Perhaps most importantly, this workout will help prevent you from losing pace during the final quarter of your next race.
The key to this workout is your tempo pacing. You want to run these at a hard effort but not so hard that you slow down as the workout progresses. Or so hard, that your form suffers.
Aim for an effort that feels hard, like an 8 out of 10 or the pace you could sustain for an 8K to 10K race – your breathing should be laboured so that you can only speak a word or two without gasping for breath.
Try to run as even as splits as you can for these intervals. Walk the recovery intervals slow enough that your breathing returns to normal. To take it up a level, add a third 10 minute interval...
