search Time-to-Run
  Training section  
   
This page best viewed in 1024X768

  The Forum Zone  
Running Info ForumsJoin in on the chat with with your peers ... forums  

  10K Training section  
10k Training ProgramsTraining for a better 10K 10k training programs  

  Interval Training  
Interval TrainingUnderstand Interval Training and its uses intervals  

  Overtraining  
Overtraining sectionWhat is, signs and how to avoid overtraining  
     
sub 35min 10k Training Program

     
Time-to-Run Main
Training home
10K programs
sub50min program
sub45min program
sub40min program
sub35min program
sub33min program
Program Tips
Race Period
Off Training Period
Build Up Period



  Training towards a sub 33 minute 10K  

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.

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.

Read this program tips before starting the training program

Also available :

Forums for our 10k Training Programs - Feedback and Advice

Training explanations and must do's below schedule

Training Program towards a sub 33 minute 10K
Day
Session
Your Comments
Effort
01 75 to 90min easy distance    
02 30min easy run    
03 start with 5x2k R90 6min 36 (3.18 per k) T    
04 Rest    
05 longest run - 'time on feet' up to 1Hr 30min or 2Hrs 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    
11 Rest    
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    
18 Rest    
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. Take a simple rule of thumb for your easy runs - add 1minute per kilometer onto your 10K [present] time, your easy runs shouldn't be slower than this [if healthy and you have no aches and pains] and it should never be faster than 30 secs per K slower than your 10K [present] time.

This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K [21K if 2Hr run]. 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 do not look to this program to achieve great results, as your long runs in this program are not sufficient for a 'great' effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.

The 10K training sessions involving the 2000's are most important, you must complete the session. You must do all 5 even if you begin to drop off pace you must complete all 5. This is the session that will best equip you for the rigours of the 10K.

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 someone who has not run sub 38min for 10K or has not got a background of running training. It is recommended that you have a reasonable amount of 'running' without injury before attempting this program.

This 10K training program is the stepping stone to racing 21K's, however you must have completed at least 2 cycles of this program before changing/adding components that will allow you to race 21K. If you are comfortable with 2Hr runs, then 21K should not be a problem.

Read this program tips before starting the training program

More will be added to the Training section about fartlek, 'build-ups' and methods.


Time-to-Run Training section - 10k Training Programs