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Training towards a sub 35 minute 10K

Train on the sub 35 minute 10km program

Train on the sub 35 minute 10km program

Firstly, what must be understood is that in order for you to run sub 35 minutes for 10Km, you must be able to run below 3 minutes 30 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 20sec per kilometer. It is a priority to get your 5K time down to sub 17min [16min 40sec = 3.20 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:

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

Training explanations and must do’s below schedule

sub 35 minute 10K – 10k Training Program

Training Program towards a sub 35 minute 10K
Day
Session
Your Comments
Effort
01 75 to 90min easy distance
02 30min easy run
03 start with 5x2k R90 6min 50 (3.25 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 15 to 3min20 L
09 easy day of 40min running
10 easy day of 1Hr running or 15K distance
11 Rest
12 5K paced run – aim sub 17:30 5k
13 1Hr easy run or 15k easy
14 easy day of 30min running
15 start with 10 x 400m R 60 400/76 to 78sec – 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.

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 16:40 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.

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

Author: Gavin Doyle

Comments

  1. Hi

    I’m currently around a 17.10-17.20 5k runner and would live to go sub 17 for 5k and sub 36 for 10k, would be great if you could give me some training tips and sessions etc. this week this is what my training has looked like:

    Monday: 45 min run
    Tuesday: 1.5 mile warm up, 4 mile tempo in 23.30, 1.5 mile warm down
    Wednesday: circuits session 60 mins
    Thursday: rest
    Friday: 1 mile warm up, 15×50 second hill sprints, jog down recovery, 1.5 mile warm down
    Saturday: rest
    Sunday: 12 mile in 84 mins, 10 mile at 7-7.10 pace and the last 2 mile at 6.30 per mile

    Any tips would be great thanks

  2. i would like to try your 10k run sub 35min plan ,am currently ran a 10 k back in sep 2012 and clocked 37;43
    and i also ran a 5k in 17:34 i can see that aerobic fitness isnt so good and at the moment in base phase for 10 weeks tryiing to get up 60MPW AND 1HR45 MIN LONG RUN . I going to be runinng a 10k in august after this base phase i going to try rhis program and would like guidance on this and any other ips on this schedule

  3. bertrudus says:

    Hi

    I do spring triathlons where 5k is the main run. Jamieh has recommended this forum. My 5k pb is 16:50 but immediately off the bike it is currently above 18 mins with heavy legs ! I want to improve to get closer to my current PB running off the bike with the world age group championships in 3 months time. Would you recommend the 10k programme to achieve my objectives ? Do you have any recommendations for ‘Brick sessions’ running immediately after a bike session.

    Thanks

    • timeadmin says:

      HI there, drop me an email to info @ time-to-run . com and then we can chat further. I currently only recommend doing brick sessions once you have adapted to the 10k programs, and particularly days 3 to 8 as those sessions are the most important. The brick session in the future could come into Week2 weekend on the Saturday. Will await your email TheEd

  4. Hello, I run for pleasure and enjoy pushing myself to achieve better times. I want to follow your sub 35 min 10k plan, i dont understand what “5x2k R90 6min 50 (3.25perk) means?!

    Please could you elaborate?

    Best

    Ben

  5. I am guessing run five 2k with a rest of 90 sec, each 2 k ran with a pace of 3.25 per k??

  6. Over the last few weeks I’ve been trying to do the 3 week schedule for sub 35, knowing that’ll I’ll probably not get anywhere near it. I turned 56 years of age last June, and I’d just like to post a couple of respectable times before it gets too late, I managed to run 37:26 a few weeks back and I’ve another race this Sunday and it would be nice to see some improvement having tried to follow the schedule (though I have struggled and failed to complete any of the speed work days) but at least I did some of the sessions and its more than I’ve done in years.
    Back in 1989 I could run 30:23 for 10k and 1:07:10 for Half

    Thanks for giving me some structure to my training, Tony

  7. Hi, i run 17:10 last march my Pb for 5k. i want to improve my 5k and aiming for sub 36 on 10km. can you suggest a training program that i should follow in able for me to improve. i still have less than 3 months before our school competition will i improve before that time? thankyou so much!

    • Hi there, if you have the ability and you can nurture it instead of breaking down you should achieve your goal, 3 months is sufficient time.
      Consider doing a 4k time-trial and then drop us an email (from the contact form) and we shall manually register you if you have problems. Then you can post on the forums and get individual help according to your needs.

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