3 Runs I’d Focus on to Improve My 10k Time

If I wanted to bring my 10k time down, I’d keep it simple. You don’t need to overcomplicate training or follow endless sessions. Instead, I’d focus on three main types of runs, progress them over time, and make sure they sit alongside strength training rather than replacing it.

Long Runs

The long run builds your aerobic engine and gets you comfortable being on your feet for longer. I’d start by extending my usual runs by 30–40 minutes at an easy, conversational pace, aiming to reach 75–90 minutes over time.

Once that feels solid, I’d add blocks of race pace into the long run — for example, 3 × 10 minutes at 10k pace with easy running in between. This makes the session more specific and helps bridge the gap between endurance and speed.

Tempo Runs

Tempo runs are about holding a “comfortably hard” pace — tough enough that you can only speak in short sentences. They’re one of the best ways to raise your lactate threshold and sustain faster speeds for longer.

I’d begin with 20 minutes at tempo pace, then build to 25 or 30 minutes. Another option would be breaking it up, such as 3 × 12 minutes at tempo with short jog recoveries, which lets you accumulate more quality work without overcooking it.

Intervals

Intervals push your VO2 max and improve your ability to run faster for longer stretches. A simple starting point is 6 × 3 minutes hard with 90 seconds of jogging recovery. Over time, I’d progress by adding reps, extending intervals to 5 minutes, or shortening the recoveries. The goal is to work hard but keep it under control — not an all-out sprint session.

Easy Recovery Runs

If recovery became an issue — especially with strength training in the mix — I’d use short, easy runs to keep my legs ticking over. They’re not about building fitness, more about loosening up and staying consistent when fatigue is high.

Strength training would stay in throughout. It’s what makes you stronger, more resilient, and less likely to get injured. The key is programming it smartly with running, so they don't inhibit each other.