Running Headquarters  Frontpage
Injuries and Treatment  Injuries
Nutrition Information  Nutrition
Marathon Information  Marathon
Running Training Forums  Training Forums

   Running Information      USA Running      Running South Africa      Running New Zealand      Running UK      Running Ireland      Running Ireland      Deutsch Laufzeit      Copenhagen Marathon      Suomen Juoksu      Sverige Löpning      Tel Aviv Marathon      Running Australia      Running Kenya      Running Europe      Running Malta      Running Namibia

Training towards a sub 31 minute 10K

Training towards a sub 31 minute 10K

Training towards a sub 31 minute 10K

Firstly, what must be understood is that in order for you to run sub 31 minutes for 10Km, you must be able to run at 3 minutes 05 seconds per kilometer for the distance.

This program is for advanced runners and therefore should be accustomed to what training is needed at this level.

Our 5 x 2000m session is the backbone of this program, so you will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).

What we are looking at to start with, is being able to run 5Km’s close to 3min per kilometer. It is a priority to get your 5K time close to sub 15min [15min = 3.00 per K]. Added into your training will be sessions at this speed and faster.

Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 90min [you can increase this run to 25k if you have the intention of racing 21K's] and you are ready to progress towards your objective.

Also note that there is a Hillwork session every 3 weeks (every cycle) and it will consist of 10 x 400 to 600m repeats. The gradiant should not be steep but should climb gradually. Effort should be at perceived 15k race pace effort. No faster as you have a long run the following day.

And by now, if you a sub 33 minute 10k campaigner, you should be running 8 to 10k am runs to supplement your training. If you are not doing am runs then join the forums so we can assist in getting you onto am runs – 10K Training Feedback

Now, the secret to your training should be to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed. Doing this is what normally leads to injuries.

Other 10k Training Programs available:

10km Program Tips
Forums for our 10k Training Programs – Feedback and Advice

Training explanations and must do’s below schedule

sub 31 minute 10K – 10k Training Program

Training Program towards a sub 31 minute 10K
Day
Session
Your Comments
Effort
01 75 to 90min easy distance
02 30min easy run
03 am run – 8 to 10k – discuss in running forums
start with 5x2k R90 6min to 6 min 10 (3.00 – 3.05 per k) T
04 Rest
05 Hillwork 10 x 400 – 600m hill – light gradient at 15k race effort
06 longest run – ‘time on feet’ up to 1Hr 30min or up to 25k if 21K
07 easy day of up to 10k running – relaxed – recovery
08 am run – 8 to 10k – discuss in running forums
start with 6x1k R60 2min 55 to 3min00
L
09 easy day of 40min running
10 am run – 8 to 10k – discuss in running forums
start with 10 x 400m R 60 400/66 to 68sec – no fasterP
alternate 6x600m R60 discuss in running forums
11 am or pm 10k easy running
12 5K paced run – aim paced 15:25 for 5k
13 1Hr easy run or 15k easy
14 easy day of 10k easy running
15 am run – 8 to 10k – discuss in running forums
warm up then 3x 1600 R3min – 4min 48sec controlled session
16 easy day of 10k running
17 am run – 8 to 10k – discuss in running forums
30min easy 6x1min fast with 1min slow – 1min @ Race Pace FF
18 Rest
19 Race day up to 15K [21K if doing 25k run]
* easy recovery after race. 30min – 1Hr
** 2nd easy day after race. 30min
*** final easy run after race would be Day 01 of program

Training explanations and must do’s :

T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk ["talk-test"] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.

After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions
[ The Off Training Period followed by The Build Up Period ]

Print out the program and fill in your comments and under ‘effort’ fill in your ‘perceived’ effort for each session. rate your effort from 1 to 5, with 5 the hardest and 1 the easiest. [This is NB] For Printable Program : Click here

Finally, this program is not recommended for a ‘beginner’ was has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program.

Further data has been added to the Training section about fartlek, ‘build-ups‘ and methods.

Author: Gavin Doyle

Comments

  1. I TLADI I NEED TO BREAK MY TIMES ON 10KM,THAT’S WHY I NEED BEST PROGRAM OF 10KM

  2. you nave to have quite a bit of talent to break 31 on what 40? 45 miles per week?

    • Hi there, most certainly doable, however do see this: http://www.time-to-run.com/training/10k/programtips.htm … Firstly, it wasn’t considered necessary to mention the 10K am runs one can do to enhance your overall program. If you feel that you are able to slot in a 10K run in the morning, without it affecting your day then here is when and where to slot them in. This would certainly only apply to athletes running 36 min or faster.
      Week 2 : Tuesday – Wednesday – Thursday – Friday : an easy 10K am run
      I can mention though: if the athlete has the talent the rest is easy, and in truth, I have coached an athlete who ran sub 29 minutes on this schedule. Athlete name: Thabang Baholo .. look up on Google .. there is also a pic of TheEd shaking hands with him on Flickr

  3. Hi there,

    I’m looking to do the 31 min time programme, I run 10 k every day apart from Saturday as well as a few shorter runs. I’m not an expert and don’t understand the 6x1k r90 language so if someone could help with that that would be great.

    I want to do the schedule so do I keep on doing the 10k as well as the schedule or just do the schedule by itself. Thank you again guys hope to hear from you soon

    Kind regards

    Ashley

    • Hi Ashley, apologies for missing this. Have you got a latest 5k time or even 4k time to work off?

      and here is a post regarding the Program Tips as well as a post about the thoughts behind the program

      hopefully this assists you

      if you keen on having a user account created then, let us know and we shall create one

      TheEd

Trackbacks

  1. [...] sub 31 minute 10k Program [...]

Speak Your Mind

*