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
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Training Program towards a sub 35 minute 10K
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| Day |
Session
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Your Comments
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Effort
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| 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
moderately over weight brewer with drinking habit and history of smoking, but did 1/2 marathon in 1:25, 31 years ago thinks he may be able to do 10 km in 45 minutes. Would you advise my “friend” to revise his estimate for charity run in November or is this achievable?
hi,i found your site by chance and liked very much the advice you give to us,simple mortal runners.im a 38 mint/10k runner,and based on my base fitness I believe I can get closer to 35 mint.my question is:looking to the schedule you provided,we must follow exactly that order or we can swap certain sessions?i think matter to say I’m 38years old,got a full time job and average around 60/65 miles a week running.i can do all sessions but due to my professional life I would need swap some sessions.some of them are challenging,so to balance recovery between them and my work I would need swap a few around.many thanks for your time and advice.
Great to hear. We highly recommend sticking to Day 3 to Day 8 routine, thereafter you can change things to suit your work and then stick to the last 3 days of the schedule before an event. Here is a further article relating to the Thoughts behind the Programs
https://www.time-to-run.com/theed/10k-training/behind-the-programs
Hope this helps and if needed, we can create a user account on the Training Forums
https://www.time-to-run.com/forums/Forum-10K-Training-Feedback
TheEd
training is only done once in a day for each of the 19 that day?
one more question, …
does any day I could do on the hill?
Please reply my question…I really need to push myself before the competition next month
Hi there, we only recommend introducing hillwork when the runner is comfortably under 35 minutes for 10km. The programs are progressive, and includes a build-up period for once the runner has become accustomed to the schedule. If you do Day 3 to day 8 correctly, you will receive the benefits. Hope this helps. TheEd
I’m currently able to run a 39:27 10k and fastest 5k time of 18:13. Could you possibly explain in non technical terms what; R90, 30min easy 6x1min fast with 1min slow – 1min, R60. I’m not sure I can manage day 3 and 8 just yet. At what point in the program do you think that I should incorporate hillruns in the program and what distance they should be, and how many repeats?
Hi Matan, you can go onto the sub 35 minute 10k program schedule but you need change the pace according to a current 5k time or do a 4 time-trial now, and then read – https://www.time-to-run.com/training/10k/programtips.htm work out the pace best suited for your current fitness.
R90 = Rest 90 seconds . 30 minutes easy running, the talk-test is the suitable pace. 6 times 1 minute fast / paced at upcoming events pace with 1 minute easy running in-between. you do this 6 times. O
Our programs are progressive, and after a few cycles of the program, you then go onto an off-period followed by a build-up. On these programs rolling hills on introduced, and as you develop hillwork becomes part of future programs. The programs get results and we look to achieve this in the easiest least risk way. the 5 x 2k session defines the program, doing that is worth many hillwork sessions :o) TheEd
thank you vey much for your answer and advice.the moment broke my training routine by no run at all,and started the built up program,towads to the 35 mint plan.wanted to do it without rushing things or catch any injuries.like to ask two last things.the reps of 1k,could i increase them to 10x1k?and the 400 could be increased to 12-16×400?Rest times remain the same.forgive me ask this .was what i used to do so i just want to make sure i do it right.And how i can sign on on your training forums?thank you for your time and patience again.
Hi Paulo, send an email to info@time-to-run.com with the username you would like and we will create an account for you. TheEd