Do you want to run sub 33 minutes 10k? Here is our proven guideline to achieving sub 33 minutes with our 10k Training Program.<\/p>\n
\nsub 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.<\/p>\n
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).<\/p>\n
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.<\/p>\n
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.<\/p>\n
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<\/a>.<\/p>\n Other 10k Training Programs available:<\/p>\n 10km Program Tips<\/a> Training explanations and must do’s below schedule<\/p>\n\n
\nForums for our 10k Training Programs – Feedback and Advice<\/a><\/p>\n