sub 35 minute 10K 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.
sub 35 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 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:
- sub 31 min 10k training program
- sub 33 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
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
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
Nice going Tony, you more than welcome to share your experiences on the Running Training Forums – https://www.time-to-run.com/forums/Forum-10K-Training-Feedback
if you would like to create a user account, drop us an email and we set-up a username
enjoy
TheEd
Yes please Ed, could you set up a username for me
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.
Hi Admin, Its me Marfs and 12 years later Im still running Thank god. but Now Age is catching up on me Im not as fast as I was 12 yrs ago but I wanted to give It a one last try to break the sub 36 Il update once I hit my Goal Thank you so Much!
Please do keep us informed of your progress
Sir,
please elaborate the program of Day 17
6 x 1 minute fast with 1 minute easy in-between. 1 minute fast @ anticipated race pace, the pace you want to run at on race day. TheEd
I currently have a 10km PB of 38min and a 5km PB of 16.50min.
I ran these times off of avg about 40-45km a week but with a couple of speed sessions included (ie, 10x400m in 70-72sec or 20x200m 30-32sec).
I really want to crack 35min for 10km and 16min for 5km but am afraid that these sessions will kill any speed i have in my legs (close to 2min 800m), any tips or modifications you recommend?
i had a few years of poor running of late due to stress of a PhD (and it really was all down to stress as i was keeping up the training)…i am now starting to get back to those PBs above (only a few seconds off) by only training as a previously did. I am hoping the increase in milage is the key to getting these times down.
Hi Nathan, with the 10k program, the secret is in the 2k session which develops ‘speed endurance’. Day 3 to Day 8 is the difficult and all important part of the program, this is what provides the results. If you want for us to create an account for you to see how we can assist you, then drop us an email to info @ time-to-run.com with the username you want and we shall create an account for the forums. http://www.time-to-run.com/forums. TheEd
How can i adjust day 3 and 8 down to a sub 36 min 10k program? I did the 5x2k with a 3.36-3.39 pace. Sounds OK? Would be great if you could post a program between sub 40 and sub 35 10k.
Hi there, you can easily adapt the program to the pace you want by using the tips provided here: Program Tips
https://www.time-to-run.com/training/10k/programtips.htm
We would recommend that you use the sub 40 minute program structure and adapt the 2k and 1k paces according to the above tips
Good Luck TheEd