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:
- sub 33 min 10k Training Program
- sub 35 min 10k Training Program
- sub 40 min 10k Training Program
- sub 45 min 10k Training Program
- sub 50 min 10k Training Program
- sub 55 min 10k Training Program
- sub 60 min 10k Training Program
Training explanations and must do’s below schedule
sub 31 minute 10K – 10k Training Program
Training Program towards a sub 31 minute 10K
|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
|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
|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.
Author: Gavin Doyle