{"id":332,"date":"2011-09-12T11:08:19","date_gmt":"2011-09-12T11:08:19","guid":{"rendered":"http:\/\/www.time-to-run.com\/training\/?p=332"},"modified":"2026-02-13T09:19:33","modified_gmt":"2026-02-13T09:19:33","slug":"sub31","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/training\/10k\/sub31.htm","title":{"rendered":"Training towards a sub 31 minute 10K"},"content":{"rendered":"

The program to run sub 31 minutes for 10km. If you viewing this page, then you have ambitions to run sub 31 minutes for 10km. This program achieves those aims and we have coached athletes over the years to achieve this. So welcome to the sub 31 minute goal
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Training towards a sub 31 minute 10K<\/h2>\n

This program is for advanced runners and therefore should be accustomed to what training is needed at this level. Firstly, what must be understood is that in order for you to run sub 31 minutes for 10Km, you must be able to run at 3 minutes 05 seconds per kilometer for the distance.<\/p>\n

Our 5 x 2000m session is the backbone of this program, so 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 per kilometer. It is a priority to get your 5K time close to sub 15min [15min = 3.00 per K]. Added into your training will be sessions at this speed and faster.<\/p>\n

Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 90min [you can increase this run to 25k if you have the intention of racing 21K’s] and you are ready to progress towards your objective.<\/p>\n

Also note that there is a Hillwork session every 3 weeks (every cycle) and it will consist of 10 x 400 to 600m repeats. The gradiant should not be steep but should climb gradually. Effort should be at perceived 15k race pace effort. No faster as you have a long run the following day.<\/p>\n

And by now, if you a sub 33 minute 10k campaigner, you should be running 8 to 10k am runs to supplement your training. If you are not doing am runs then join the forums so we can assist in getting you onto am runs – 10K Training Feedback<\/a><\/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