Spring is the season of fresh starts, budding flowers and faster times. With the ice melting and race calendars filling up, it’s the perfect time to sharpen your speed and lock in a new personal best. Whether you’re a veteran of the distance gunning for a sub-40, or one of us regular runners hoping to shave a minute (or seconds) off your time, these three key workouts will help you hit the start line feeling strong and confident.
The classic 10K-specific interval workout
This session builds race-specific endurance and speed while improving your ability to hold pace under fatigue. The first rep should feel controlled; if you’re gasping early, back off a touch.
Warm up with 5-10 minutes of very easy running.
Run 4 x 2K at goal 10K pace, with 2:30–3:00 min jog recovery between reps.
Cool down with 10 minutes of easy running.
Bonus: If you want to level up, add an extra rep or shorten the recovery.
The 5K-into-10K tempo builder
This workout trains you to push hard when tired by mimicking how the second half of a 10K feels.
Warm up with 10 minutes of easy running.
Run a 5K at just slower than 10K pace, followed by 90 seconds of easy running.
Run 3K at 10K pace, followed by 90 seconds of easy running; finish with 1K hard (faster than 10K pace).
Cool down with 5-10 minutes of easy running.
The fast finish long run
This tried-and-true workout helps develop endurance while practicing a race-day finishing kick. You’ll train your body to find another gear when it counts.
Run 12–14K easy, finishing the last 2K at or slightly faster than 10K pace. If you’re feeling good, drop the final km to 5K pace.
The final kick: race day is coming
The sun is out, the race bib is pinned and you’ve put in the work. Trust the training, push through that guaranteed 10K PB-discomfort and when that final kilometre hits, remember—you’ve got another gear.
Make sure to follow any of these speedy sessions with a day of very easy running or a rest day.