10k Training Schedule
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10k racing is the ultimate in comparing your performances to other races. From these results you are able to predict times for 5k, half-marathon and marathon. You can choose from a variety of races throughout the year to keep your fitness levels and improve your speed work.
This distance can be the ultimate test of speed and endurance. On the one hand, it is a perfect distance for marathoners, and, certainly can be challenging for many runners. The 10k race offers an intermediate distance that all runners can compare their times to, combining the speed of a 5k race and the endurance of a marathon.
A great way to improve you 10k race times is by training and racing beyond the set distance. 15k to half-marathon distances will undoubtedly improve your strength and endurance for the 10k.
To be successful at this distance requires slightly more distance training than a 5k but also, less speed workouts than the 5k.
If you are increasing your current training from 5k to 10k, then there is no need to start to further increase your weekly mileage by any great distance. It would be acceptable to increase mileage and long runs by no more than 10 to 20 percent, in order to build enough endurance and strength to see you through the last two to three miles of the race.
In order to prepare yourself for the necessary training it would be advisable, that you should have a minimum training base behind you, before starting any training schedule. A month prior to starting a 10k schedule, you should have built up a basic weekly mileage of 30-45 miles. This is so that you are ready for the increase in weekly mileage, and intensity.
Longer speed training sessions are necessary in order to give an improvement, in overall fitness, aerobic and anaerobic conditioning. The suggested speed workouts are based around three to five mile time trials. This should be enough, to give you an indication of your fitness levels as you progress through the schedule. It would also be suggested that these speed workouts, should take the form of interval sessions as well. This is in order to build the necessary endurance levels for the race distance. Should you wish to more than one speed workout during the week, to allow at least 48-72 hours between sessions.
You must be aware that these races can be mentally and physically tiring. Generally, when racing at this distance you are using about 90 percent of maximum aerobic capacity, and slightly above your lactate threshold. At this pace there is little to be running below your limit than for a 5k race, but starting too fast will also case significant fatigue due to lactic acid build up.
10k racing requires the speed of a 5k but also the patience and pacing of a marathon. Within a race of this length, you have plenty of time to make up for pacing or tactical errors, than in shorter races. The correct way to race a 10k, is to start off at the appropriate pace, concentrate during the middle miles, and then, from four and half miles start to push towards the finish.
The first couple of miles should be relatively easy, and you should be finding your correct running pace. Don’t let other runners push you along, you should be running at your own pace that is correct for yourself, and not someone else’s.
The middle miles are crucial, between three and five miles you may start to feel tired and the effects the last few miles have had on you. It is at this point where time is lost, as you are no longer fresh and your legs are starting to hurt. You should concentrate on your running form and breathing. You must make sure that you are holding a good pace.
Should other runners come past you, look to hanging on or getting a free ride. Try to stay with them, and at the same time you can save a little energy by running behind them.
During the final mile you should start to position yourself, ready to change into top gear and go for it! To motivate yourself further, you should try to pick out a runner in front of you to go after. Try to catch them up before the finish line. It’s amazing what you can do when pushed!
10k Schedule
Week 1
1. Monday - 6 miles
2. Tuesday - 5 miles
3. Wednesday - 3 mile Time Trial (5k pace)
4. Thursday - 6 miles
5. Friday - Day Off
6. Saturday - 5 miles
7. Sunday - 8 miles
Week 2
1. Monday - 6 miles
2. Tuesday - 5 miles
3. Wednesday - 4 mile Time Trial (5k pace)
4. Thursday - 6 miles
5. Friday - Day Off
6. Saturday - 5 miles
7. Sunday - 10 miles
Week 3
1. Monday - 6 miles
2. Tuesday - 6 miles
3. Wednesday - 5 mile Time Trial (5k pace)
4. Thursday - 6 miles
5. Friday - Day Off
6. Saturday - 6 miles
7. Sunday - 10 miles
Week 4
1. Monday - 7 miles
2. Tuesday - 6 miles
3. Wednesday - 6 mile Time Trial (5k pace)
4. Thursday - 6 miles
5. Friday - Day Off
6. Saturday - 6 miles
7. Sunday - 8 miles
Week 5
1. Monday - 6 miles
2. Tuesday - 6 miles
3. Wednesday - 6 miles
4. Thursday - 5 miles
5. Friday - Day Off
6. Saturday - 2 miles
7. Sunday - RACE
*You can replace the Wednesday time trial with an interval session: 3 minutes at 5k pace, then, 3 minutes rest. Repeat this, until you can no longer hold the speed. You should be aiming for at least 30-40 minutes.
Feel free to amend the above schedule, by either increasing or decreasing the suggested mileage base, dependent upon your running ability.
Have a good run!
CommentsLoading...
Good advice.. I myself and going for my first 10k in a month. Goal is to just finish time not important that I will save for the next race. It is hard!
Hi Ellen_C,
Good luck with your training for next month, and hope you have a great race!
Make sure you pace yourself correctly at the start!
Hi Ellen,
How did your race go? You should let the people know
Lovely hub, graciass for nice read!
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