Firstly, what must be understood is that in order for you to run sub 33 minutes for 10Km, you must be able to run below 3 minutes 18 seconds per kilometer for the distance.
Paced Running Towards a sub 33 minute 10k
Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. 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 10sec per kilometer. It is a priority to get your 5K time down to sub 16min [15min 50sec = 3.10 per K]. Added into your training will be sessions at this speed as well.
Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 75 to 90min [you can increase this run to 2Hrs if you have the intention of running 21K’s] and you are ready to progress towards your objective.
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 31 min 10k training program
- 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 33 minute 10K – 10k Training Program
Training Program towards a sub 33 minute 10K
|01||75 to 90min easy distance|
|02||30min easy run|
|03||start with 5x2k R90 6min 36 (3.18 per k) T|
|05||longest run – ‘time on feet’ up to 1Hr 30min or 25k if 21K|
|06||easy day of 30min running|
|07||easy day of 10k running – relaxed|
|08||start with 6x1k R60 3min 08 to 3min10 L|
|09||easy day of 40min running|
|10||easy day of 1Hr running or 15K distance|
|12||5K paced run – aim sub 16:30 5k|
|13||1Hr easy run or 15k easy|
|14||easy day of 30min running|
|15||start with 10 x 400m R 60 400/72 to 74sec – no faster P|
|16||easy day of 10k running|
|17||30min easy 6x1min fast with 1min slow – 1min @ Race Pace F|
|19||Race day up to 15K [21K if doing 2Hr 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.
This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but increase your Long run to 25k if you have the intention of racing 21km. After your race day, it is imperative that you use the next 3 days as recovery.
The 5K paced run, you should not run faster than 15:40 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.
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