10K Training programs towards your goals The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80’s many of the leading 10K athletes stepped up to the marathon with success.
This section will be developed solely for the improvement of your 10km Personal Best [ PB ]. In order for you to achieve success at this distance, there are certain elements in your training that have to be taken into consideration, so that you are able to race the distance to your full potential.

These elements are the dynamics to a successful program, and the balance between your lifestyle and training is of the utmost importance. We will take it ‘foregranted‘ that most of the persons who will be attempting these programs are not ‘professional’ athletes and have to hold down a daily job. Yep, that’s life.

Now there are no real secrets to a 10k training program. You need to apply the following to your training; in your schedule you need to add the quality of running at the 10K pace, you hope to achieve. Then you also have to be running at 5K pace and then added to this is a long run 1.5 to 2 times the 10K distance. This long run will be measured in ‘time on feet’ and not at pace.

The more developed the athlete, the more quality and quantity the program will have. We will be providing the following programs :

sub 60min – for athletes who have a PB under 65min

sub 55min – for athletes who have a PB under 60min

sub 50min – for athletes who have a PB under 55min

sub 45min – for athletes who have a PB under 50min

sub 40min – for athletes who have a PB under 45min

sub 35min – for athletes who have a PB under 38min

sub 33min – for athletes who have a PB under 34.30min

sub 31min – for athletes who have a PB under 32.30min

For sub 30min and sub29min apply within – email

View the following :

•   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

Read this program tips before starting the sub 35min and faster training
programWell, you have come this far .. however there are at least 3 to 4 components missing from these programs .. we will now begin to introduce these components which make the program an even greater success :

•   The Off Training Period – Rest and Recovery
•   The Build Up Period follows the R&R
•   The Race period for the Racers – aimed at the more elite

Forums for our 10k Training Programs – Feedback and Advice  ·  TheEd’s Blog
For further INFO regarding the schedules see the articles:
Thoughts Behind The Programs

Your Starting Point

Author: Gavin Doyle
These training programs were originally developed by Gavin Doyle – TheEd and were used while coaching athletes in South Africa in the 1990’s. The framework is still used today within his coaching area whereby he is able to utilise 40 years plus of coaching experience as well as the immense data gathered by replying to ordinary runners on the Time-to-Run Forums – 10k Training Programs Feedback More than 9000 questions have been replied to over a period of 20 years.