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Training towards a sub 55 minute 10Km

Train on the sub 55 minute 10km program

Train on the sub 55 minute 10km program

Firstly, what must be understood is that in order for you to run sub 55 minute 10Km, you must be able to run below 5 minutes 30 seconds per kilometer for the distance.

Up the pace to achieve your sub 55 minute 10km

Now the reason we mention this, is that you will have to train at a pace faster than this speed on occasions. So, if your running has consisted of slow distance running, it is time for change. A time for a change of attitude and a new fresh approach towards your training.

What we are looking at to start with, is being able to run 5Km’s in 5min 20sec per kilometer. This will give you an overall 5K time of 26:40. 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 1Hr 45min 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 55 minute 10K – 10k Training Program

Training Program towards a sub 55 minute 10K
Day
Session
Your Comments
Effort
01 60 to 70min easy distance
02 30min easy run
03 start with 3x2k R90-2min 10min 50 (5.25 per k) T
04 Rest
05 longest run – ‘time on feet’ up to 1Hr 45min
06 easy day of 30min running
07 easy day of 30min running
08 start with 5x1k R60 – 90 5min 15 to 5min 20 L
09 easy day of 30min running
10 easy day of 30min running
11 Rest
12 5K paced run – aim sub 27min 30sec for 5k
13 10k easy run
14 easy day of 30min running
15 start with 3 x 5min @ 10k pace with 1min easy F
16 easy day of 30min running
17 easy day of 30min running
18 Rest
19 Race day up to 15K
* easy recovery after race. 20 – 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min

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 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 5K paced run, you should not run faster than 27mins 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’ who 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. Hello, i need training for 3 kilometars

    • timeadmin says:

      would you like us to set-up an account on the forums so you able to get some advice there? Answer with the username you want and we shall set-up an account for you

      TheEd

  2. Hi Time-to-Run, Thanks for all the great info you have on the site. I am slowly moving towards my 10 km goal time. I am up to sub 55 min now & improving. The reason I write is I have trouble following the programme with the number of run days in a row you specify. I am usually missing some. 3 days in a row is ok but 6 days is too much. I see on the forums some people are missing the easy run days rather than adding in rest days & extending the training over a longer period overall.

    Would you comment about this please.

    Many thanks.

    • timeadmin says:

      Hi there, there mist important sessions, are from Day 3 to Day 8. You can take rest days the day before Day 3 and the day after. Then you can take a days rest after Day 5. Maybe consider going for a light walk or swim, the day before Day 8. Thereafter, juggle the days off and the sessions you can do according to what you can cope with. Stick to the cycle, and see how things go. Hope this helps. TheEd

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