Ryan Hall's interval training for 10k pace involves running at an effort sustainable for 10k with 90-second to 2-minute recovery periods.

“so yeah if we were doing it up at altitude I would typically be running right around that kind of 430 Pace at 7,000 ft  so if you're down at sea level that's kind of equivalent to like 420 is maybe a tad bit under so that the 6X Mile and the the K that's more of like 10K specific workout”

“so if your your half marathon pace would be a 4 32-ish your marathon pace would be a 4 42-45 how much faster do you need to run that mile so yeah if we're doing it up at altitude i would typically be running right around that kind of 430 pace at 7000 feet um so if you're down at sea level that's kind of equivalent to like 420 ish maybe a tad bit under”

“like every tuesday i'm doing interval sessions where you're working on that kind of like 5k specific kind of speed um things like six by mile 10 by k 800 meter repeats 400 meter repeats”

“like we're very much like when you're doing that 10k range ideally you're running an effort you should be able to hold for 10k and you're stopping it a mile so you're not like killing it you know so anywhere between 90 seconds and two minutes on the right”

“with the miles we'd keep it fairly tight like 90 seconds to two minutes again kind of depends it's like when you're at altitude you take a little bit more rest but it's crazy like you know as you get fit like you recover super fast”

“i like doing in and out kind of intervals too um that was like one of prefontaine's workouts where you do like 200 meters fast 200 meters kind of moderate so the moderate part would be at like eight minute pace or even faster like like seven minute pace”