10000m

10km Pace Workouts

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This post outlines progressions for three different styles of 10km pace workouts: Work-Rest training, Over-Unders and 10km Progression Runs.

The workout list below is NOT a training program. Check out the post on Five-Pace Training to learn how to integrate these 10km pace workouts into a complete program. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. The post on Choosing Workouts will also be helpful when selecting your training sessions.

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Spanning the Cadence Spectrum

Reading time: 2 min

I have prepared well and I have the confidence I can win.

Kenenisa Bekele

Ever heard the name Kenenisa Bekele? If not, it’s about time you hear it. Bekele is “arguably the greatest long-distance runner of all time.” There is much debate on who is the greatest, but without-a-doubt Bekele would end up on the short-list of candidates. Here are but a few of his accomplishments:

  • Current 5000m (12:37.35) and 10000m (26:17.33) world record holder.
  • Eleven-time world cross-country champion
  • Won every 10000m race he competed in for eight years straight winning four world championship titles in this time span
  • Gold in the 5000m and 10000m at the 2008 Beijing Olympics
  • Gold in the 10000m and silver in the 5000m at the 2004 Athens Olympics. In the 5000m he was beaten by another runner that is “arguably the greatest distance runner of all-time” Hicham El Guerouj
  • Fifth fastest marathoner of all-time with a time of 2:03:03

With this pedigree, you can imagine it was a bit of surprise when during the 2007 world championship 10000m final in Osaka Japan Bekele was distanced by his rivals in the final few laps and had to play catch-up.

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