7 variations for the 10 km run

Most runners have their standard lap, where you know every pebble, every blade of grass by heart. This lap is often between 8 - 12 kilometers long and is unfortunately too often unwound with a monotony of speed that is precise to the second. The training-effective stimulus literally falls by the wayside. In order to give you a bit of variety in your 10 km run, we have put together 7 variations that provide more training stimuli and thus improve your running performance.

For the pace shown, we have used a threshold pace of 5:00 min/km (WSA=competition-specific endurance or threshold pace, roughly equivalent to a 10km pace) to make the different intensities clear to you. You can easily determine your individual threshold performance with a 10 km form test (a fun run in your area or simply as an endurance run yourself).

Variation 1 - Progressive endurance run

Variation 2 - endurance run: pace pyramid

Variation 3 - endurance run with progressive change of pace 

Variation 4 - Tempo intervals in the threshold area

Variation 5 - endurance run with hill intervals in the development area

Variation 6 - Track Training with Intervals

Variation 7 - endurance run (form test/determination WSA)

Happy running!