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Train towards a sub 33 minute 10K

Train on the sub 33 minute 10km program

Train on the sub 33 minute 10km program

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.

sub 33 minute 10k Training Program

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:

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

Training explanations and must do’s below schedule

sub 33 minute 10K – 10k Training Program

Training Program towards a sub 33 minute 10K
Your Comments
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 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
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.

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.

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

Author: Gavin Doyle


  1. ismail barkouk says

    hi i am a morocco athlete i’m specialisè in 10km plz i want a programme for training 10 km in 31 min

  2. hi i am Abdirizak from somalia i want to get more information about 10k already i had one year training for 10k thanks

  3. Amy Jayne says

    Hey all!

    Any information on nutrition? I plan to follow something like this but I’d like to get the best nutrition so that, come race day, I’m not dying of fatigue before I’m done!

    Thanks in advance! 🙂

  4. Hi could someone please explain the Farlek session for a sub 33 10k?

    30min easy 6x1min fast with 1min slow – 1min @ Race Pace

    Is this 30 minutes easy running with 6 fast minutes/6 slow minutes incorporated at various times?

    Where does the 1 min race pace come in? Do you do 6 @ race pace?

    Thanks I’m confused…

    Paul Smith

    • timeadmin says

      correct Paul, the 1 minute fast is at projected, upcoming, race pace followed by 1 minute easy, this is done 6 x 1 minute fast with 1 minute slow in-between. Your training is complete, and this is meant to be a feel good session, where you feel ready to race. TheEd

      • TheEd

        Thanks very much for clearing that up.

        Will you be posting a sub 34 program any time soon? I’m finding the jump from sub 35 to 33 a bridge to far at the moment. 🙂

        I’m currently running at 34:10. Male aged 42.

        Thank you

        • Hi there, you can stick the sub 35 minute 10k format and simply increase the speed of the 2k and 1k sessions.

          so look to run 3.20 to 3.25 per k for the 2k session and 10 seconds per k quicker for the 1k session

          when you first start out, aim at 3.25 for the first 2 x 2k. Don’t try to run quicker at the start but look to complete the whole session. This is more important than have 3 x 2k fast and then stopping

          build up your confidence and the format of the schedule should get you to sub 34. You must achieve sub 17 minutes for 5k. Once you get to 16.40 for 5k, your sub 34 will follow without much problem

          enjoy TheEd

          • Hi Ed

            Thanks for the great advice. I managed a 33:36 at Leeds 10k in November 2016. Looks like I’ll be aiming for the sub 33 10k now 🙂

            I still use the 5x2k and 6x1k as they’re great sessions. Hard but definitely worth it.



          • Paul, congrats. the 2k session is the toughest, and the most important session, if you able to find training partners for that session, it would make the process easier. Onwards TheEd

  5. For what timeframe is this program build?

    • timeadmin says

      Hi Jakob, the training programs are progressive. We recommend after 4 to 5 cycles of the program to proceed to our off-training period which is followed by the build-up period before returning to the training cycle, according to the races the athlete wants to run. The Time-to-Run Training Forums provide a lot of answers as to how runners are training on the programs. Hope this answers a few questions. TheEd

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