Tam, kde je při tréninku psáno tempo na 5km nebo na 10 km, znamená to, že byste se měli pokusit běžet daný úsek v tempu, v jakém byste ten den zvládli běžet 5, popř. 10 km. Při tréninku rychlosti (400 m, 800 m) si dejte vždy 2 úseky spojené cca 2 minutovou přestávkou. Pak si chvilku odpočiňte a pusťte se do další dvojice. This 16-week free marathon training plan will get you across the line in under three hours thirty minutes. 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries Beginner Running Plan – Week 1: Warm up by walking for 5 minutes at a brisk pace. Then alternate running for one minute at an easy pace followed by three minutes of brisk walking. Example: Run 1 minute, walk 3-minute. Repeat the cycle 5 to 7 times. Finish off the sessions with a 5-minute easy walk. It orbits at an average distance of 384 400 km ( 238 900 mi ), about 30 times the planet's diameter. The Moon always presents the same side to Earth, because gravitational pull has locked its rotation to the planet. This results in the lunar day of 29.5 days matching the lunar month. This is a 10 week program that will prepare you to finish your 10K race in your goal time. This program assumes you are currently able run at least 6 miles without distress. If you are unable to run 6 miles you should gradually build up to that level before beginning this program. This 35 minute 10K training plan is presented to you in PDF format. Warm up: Brisk walk for 5 min; Workout: Run 25 minutes running 5 minutes easy and then 10 x 1 minute hard with 1 minute easy in between during the run. Easy run 15 minutes or cross training 30 minutes. Warm up: Brisk walk for 5 min; Workout: Run 3 miles (5 km) Rest. . Download The Free Printable PDF Plans Here! Detailed 8- and 12-week training plans Beginner, Intermediate & Advanced versions *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! Unsubscribe at any time. Phil Mosley June 25, 2020 How To Train For A 10K Run Scroll down for our 12-week training plan in full! The best way to train for a 10km run is by building up your training gradually over a period of weeks and months. The number one mistake people make is to launch into their training too quickly – running too far, too fast, or too regularly. This leads to sore legs, a gradual loss of motivation and a high risk of injury. A good way to avoid this is by following an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. Table of Contents (click to scroll to each section) Running Tips Start by aiming to run two or three times per week, for 15 minutes per session. Most of your runs should be done at an easy chatting pace, to reduce the risk of injury. To achieve this low intensity, you may need to include some walking sections in your runs – there’s nothing wrong with that. Over time you can gradually reduce the duration of your walking sections, as you get fitter. If you’re at the point where you can comfortably run 15 minutes without walking, you can then aim to increase the duration of your workouts by no more than 10% per week. Build up your training gradually until you’re able to run 30 minutes comfortably. Now you can start to vary your training more. At this point, you can build your training around two or three key runs each week. The first key session is an endurance run, where you eventually build up to 1 hour of low intensity running. The other key run is a speed session, with a warm up, a warm down and some hard efforts sandwiched in between (like 5 x 3 minutes hard with 90-second recoveries). Any other runs could just be steady 30 to 40-minute jogs. For more experienced runners, you should include a third key weekly workout, of a tempo session. For example run 3 x 8 minutes at your 1-hour race pace, with 60-second recoveries (plus, warm up and warm down). If possible, do some running on soft surfaces like grass or trails, to lessen the impact on your body. Training on undulating terrain is good too, because it spreads the load to a broader range of muscle fibers, compared to running just on flat ground. In our beginner, intermediate and advanced 10km training plans we make every fourth week an “active recovery week” where the training is half as much as normal. This gives your body a chance to catch up with itself and reduces your chances of getting injured. Strength Training Tips There are usually two 40-minute strength and conditioning sessions each week. These workouts can help improve your strength and flexibility, leading to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least three runs per week, rather than instead of them. Using A 10K Run Training Plan Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 8-12 weeks to get fit and ready for a 10K race. The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days. Do your best to follow the workouts below, ideally in their given order. To help you train at the right levels, we use five training zones, based on feel or heart rate. If you use heart rate, you can use our simple heart rate training zone calculator. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max. Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. Zone 3 – Feels like “Mod. Hard/Tempo” – Heart rate 80-87% of max. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. Zone 5 – Feels like “V. Hard/VO2 Max” – Heart rate 93-100% of max. We abbreviate your zones to keep things easy to read: Z1 to Z5 – Your training zone. Download All Our FREE PRINTABLE 10K Run Plans Here! Detailed 8- and 12-week training plans Beginner, Intermediate & Advanced versions Strength & Conditioning guide, coach's tips and more! *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! Unsubscribe at any time. 12-Week Beginner 10K Run Plan This training plan is suitable for Beginner or time-limited runners, aiming for their first 10K race. With just 12 weeks to go until event-day, this plan assumes you are currently able to run/jog for up to 20 mins. The plan builds up to race day and helps improve your fitness and confidence. A good way to avoid injury and stay motivated is by following an expertly designed training plan. People who follow a training plan have been shown to be twice as likely to succeed in reaching their goal. Average weekly training hours are 2:23 with the biggest week at 3:08 hours. This includes three to four runs and a 45-minute strength and conditioning session. There is usually one workout per day, with two or three days off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please enter your email above. Week 1 - Base Phase (2 hrs 05 mins) Monday: Tempo Run – Hard/Threshold (20 mins) Warm Up: 10 mins in Z2-3. Main Set: 5 mins in low Z4. Warm Down: 5 mins in Z2. Tuesday: Recovery Day Allows for recovery whilst promoting adaptation to previous training stresses. Helps you get faster and keep injuries at bay. Wednesday: Strength – Adaptation Phase (45 mins) Thursday: Speed Endurance – V. Hard/VO2 Max (20 mins) Warm Up: 8 mins in Z2-3. Main Set: 4 x (1 min in low Z5 + 1 min in Z1). Warm Down: 4 mins in Z2. Friday: Aerobic Endurance (optional) – Steady/ Endurance (20 mins) All in low to mid Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (20 mins) Easy or steady run all in low to mid Z2. You should be able to chat at this effort. This is your long run and will gradually increase in duration. If you need to include some walking sections in these runs, in order to keep your heart rate down, that’s fine. Click the headings below to view the remaining weeks! Week 2 - Base Phase (2 hrs 14 mins) Monday: Recovery Day Tuesday: Tempo Run – Hard/Threshold (23 mins) Warm Up: 8 mins in Z2 to Z3. Main Set: 2 x (4 mins in low Z4 + 60 sec recoveries in Z1). Warm Down: 5 mins in Z2. Wednesday: Strength – Adaptation Phase (45 mins) Thursday: Aerobic Endurance (optional) – Steady/ Endurance (20 mins) All in low to mid Z2 Friday: Speed Endurance – V. Hard/VO2 Max (23 mins) Warm Up: 8 mins in Z2 to Z3. Main Set: 2 x (2 mins in low Z5 + 2 mins in Z1 + 60 secs in low Z5 + 1 min in Z1). Warm Down: 3 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (23 mins) Easy or steady run/jog all in low to mid Z2. Week 3 - Base Phase (2 hrs 20 mins) Monday: Recovery Day Tuesday: Tempo Run – Hard/Threshold (24 mins) Warm Up: 10 mins in Z2. Main Set: 9 mins in upper Z3 to low Z4. Warm Down: 5 mins in Z2. Wednesday: Strength – Endurance Phase (45 mins) Thursday: Aerobic Endurance (optional) – Steady/ Endurance (20 mins) All in low to mid Z2 Friday: Speed Endurance – V. Hard/VO2 Max (25 mins) Warm Up: 8 mins in Z2 to Z3. Main Set: 2 x (4 mins in low Z5 + 2 min recoveries in Z1). Warm Down: 5 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (26 mins) Easy or steady run/jog all in low to mid Z2. Week 4 - Activity Recovery Week (1 hr 45 mins) Monday: Recovery Day Tuesday: Tempo Run – Hard/Threshold (18 mins) Warm Up 8 mins in Z2 to Z3. Main Set: 5 mins in upper Z3 to low Z4. Warm Down: 5 mins in Z2. Wednesday: Strength – Endurance Phase (45 mins) Thursday: Recovery Day All in low to mid Z2 Friday: Speed Endurance – V. Hard/VO2 Max (22 mins) Warm Up: 5 mins in Z2. 3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1). Main Set: 3 x (2 mins in Z5 + 60 secs in Z1). Warm Down: 5 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (26 mins) Easy or steady run/jog all in low to mid Z2. Week 5 - Build Phase (2 hrs 33 mins) Monday: Recovery Day Tuesday: Progression Run – Mod. Hard/Tempo (26 mins) Main Set: 3 mins in low Z2, 3 mins in mid Z2, 3 mins in upper Z2, 3 mins in low Z3, 5 mins in mid Z3, 3 mins in upper Z3, 3 mins in low Z4, Warm Down: 5 mins in low Z2. Wednesday: Aerobic Endurance (optional) – Steady/ Endurance (25 mins) All in low to mid Z2 Thursday: Strength – Endurance Phase (45 mins) All in low to mid Z2 Friday: Strength Endurance – V. Hard/VO2 Max (28 mins) Warm Up: 5 mins in Z2. 3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1). Main Set: 5 x (1 min in low Z5 up a hill (gradient 3-6%) + 2 min recoveries in Z1-Z2). Warm Down: 5 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (29 mins) Easy or steady run/jog all in low to mid Z2. Week 6 - Build Phase (2 hrs 46 mins) Monday: Recovery Day Tuesday: Progression Run – Mod. Hard/Tempo (27 mins) Main Set: 5 mins in low Z2, 3 mins in mid Z2, 3 mins in upper Z2, 5 mins in low Z3, 3 mins in mid Z3, 5 mins in upper Z3, Warm Down: 5 mins in low Z2. Wednesday: Aerobic Endurance (optional) – Steady/ Endurance (30 mins) All in low to mid Z2 Thursday: Strength – Endurance Phase (45 mins) Friday: Speed Endurance – V. Hard/VO2 Max (31 mins) Warm Up: 5 mins in Z2. 3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1). Main Set: 6 x (1 min in low Z5 up a hill (gradient 3-6%) + 2 min recoveries in Z1-Z2). Warm Down: 5 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (33 mins) Easy or steady run/jog all in low to mid Z2. Week 7 - Build Phase (2 hrs 52 mins) Monday: Recovery Day Tuesday: Progression Run – Mod. Hard/Tempo (29 mins) Main Set: 3 mins in low Z2, 5 mins in mid Z2, 4 mins in upper Z2, 5 mins in low Z3, 4 mins in mid Z3, 5 mins in upper Z3, Warm Down: 5 mins in low Z2. Wednesday: Aerobic Endurance (optional) – Steady/ Endurance (30 mins) All in low to mid Z2 Thursday: Strength – Endurance Phase (45 mins) Friday: Speed Endurance – V. Hard/VO2 Max (31 mins) Warm Up: 5 mins in Z2. 3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1). Main Set: 6 x (1 min in low Z5 up a hill (gradient 3-6%) + 2 min recoveries in Z1-Z2). Warm Down: 5 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (37 mins) Easy or steady run/jog all in low to mid Z2. Week 8 - Active Recovery Week (1 hrs 52 mins) Monday: Recovery Day Tuesday: Tempo Run – Hard/Threshold (25 mins) Warm Up: 10 mins in Z2. Main Set: 10 mins in low Z4. Warm Down: 5 mins in Z2. Wednesday: Strength – Endurance Phase (45 mins) All in low to mid Z2 Thursday: Recovery Day Friday: Speed Run – V. Hard/VO2 Max (22 mins) Warm Up: 5 mins in Z2. 3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1). Main Set: 3 x (2 mins in Z5 + 60 secs in Z1). Warm Down: 5 mins in Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (20 mins) Easy or steady run/jog all in low to mid Z2. Week 9 - Peak Phase (3 hrs 03 mins) Monday: Recovery Day Tuesday: Aerobic Endurance (optional) – Steady/ Endurance (30 mins) All in low to mid Z2 Wednesday: Aerobic Endurance/Strength – Steady/ Endurance (35 mins) All in low to mid Z2. Ideally on a hilly route. Thursday: Strength – Strength Phase (45 mins) Friday: Speed Run – V. Hard/VO2 Max (32 mins) Warm Up: 8 mins in Z2. 4 x (30 secs accelerating from Z2 to Z5 + 30 sec recoveries in Z1). Main Set: 5 x (60 secs in upper Z5 + 2 min recoveries in Z1). Warm Down: 5 mins in low Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (41 mins) Easy or steady run/jog all in low to mid Z2. Week 10 - Peak Phase (3 hrs 08 mins) Monday: Recovery Day Tuesday: Aerobic Endurance (optional) – Steady/ Endurance (30 mins) All in low to mid Z2 Wednesday: Aerobic Endurance/Strength – Steady/ Endurance (35 mins) All in low to mid Z2. Ideally on a hilly route. Thursday: Strength – Strength Phase (45 mins) Friday: Speed Run – V. Hard/VO2 Max (33 mins) Warm Up: 7 mins in Z2. 4 x (30 secs accelerating from Z2 to Z5 + 30 sec recoveries in Z1). Main Set: 4 x (75 secs in upper Z5 + 3 min recoveries in Z1 to Z2). Warm Down: 5 mins in low Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (45 mins) Easy or steady run/jog all in low to mid Z2. Week 11 - Peak Phase (2 hrs 50 mins) Monday: Recovery Day Tuesday: Aerobic Endurance (optional) – Steady/ Endurance (25 mins) All in low to mid-Z2 Wednesday: Aerobic Endurance/Strength – Steady/ Endurance (25 mins) All in low to mid Z2. Ideally on a hilly route. Thursday: Strength – Strength Phase (45 mins) Friday: Speed Run – V. Hard/VO2 Max (35 mins 30 secs) Warm Up: 8 mins in Z2. 4 x (30 secs accelerating from Z2 to Z5 + 30 sec recoveries in Z1). Main Set: 3 x (90 secs in upper Z5 + 3 min recoveries in Z1 to Z2). Warm Down: 10 mins in low Z2. Saturday: Recovery Day Sunday: Aerobic Endurance – Steady/Endurance (40 mins) Easy or steady run/jog all in low to mid Z2. Week 12 - Race Taper Week (1 hrs 02 mins) Monday: Recovery Day This week you will maintain your fitness and eliminate any traces of fatigue. It’s a good time to double-check your race day logistics and strategies. If your race is on Saturday, move your Friday run to Thursday and take Friday as a rest day. Tuesday: Taper Week Run – Steady/ Endurance (20 mins) All in low to mid Z2 Wednesday: Taper Week Run – Hard/Threshold (20 mins) Warm Up: 10 mins in Z2. Main Set: 3 x (45 secs in low Z4 + 75 secs in Z2). Warm Down. 6 mins in Z2. Thursday: Recovery Day Friday: Taper Week Run – Steady/ Endurance (20 mins) All in low to mid Z2. If your race is on Saturday, move today’s run to Thursday and take today as a rest day. Saturday: Recovery Day Sunday: Race Day To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. Download All Our FREE PRINTABLE 10K Run Plans Here! Detailed 8- and 12-week training plans Beginner, Intermediate & Advanced versions Strength & Conditioning guide, coach's tips and more! *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! Unsubscribe at any time. 12-Week Intermediate 10K Run Plan This short training plan is suitable for Intermediate runners, who want to maximize potential at 10K. With just 12 weeks to go until event-day, this plan assumes you are currently able to run/jog for up to 35 mins. You will build up to race day and improve your fitness and confidence. A good way to avoid injury and stay motivated is by following an expertly designed training plan. People who follow a training plan have been shown to be twice as likely to succeed in reaching their goal. Average weekly training hours are 3:32 with the biggest week at 4:20 hours. This includes four to five runs and a 45-minute strength and conditioning session. There is usually one workout per day and one or two days off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. To get this plan plus the 8-week version, please enter your email above. 12-Week Advanced 10K Run Plan This short training plan is suitable for Advanced amateur runners, aiming to achieve peak fitness for 10K. With just 12 weeks to go until event-day, this plan assumes you are currently able to run for up to 60 mins. You will build up to race day and improve your fitness and confidence. A good way to avoid injury and stay motivated is by following an expertly designed training plan. People who follow a training plan have been shown to be twice as likely to succeed in reaching their goal. Average weekly training hours are 5:09 with the biggest week at 6:19 hours. This includes five to six runs and a 45-minute strength and conditioning session. There is usually one 1 workout per day and one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. To get this plan plus the 8-week version, please enter your email above. About Phil Mosley (Coach & Founder) Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). Like what you see? Preview Phil's PREMIUM plans now... From 6-48 weeks, free email coach support, advanced tracking software and more! Programme Courir un 10 kmPassez à la vitesse supérieure ! Exemple de plan d'entrainement 10 km en 38 minutes sur 8 semaines Semaine 1 EF Footing de 45 minutes VMA-100 Footing de 20-30 minutes suivi de 2 séries de 8 fois 200m à 100-105%VMA avec une récupération de 30 sec entre les 200m et 3 minutes entre chaque série. EF Footing de 45 minutes SL Sortie Longue de 1h15 à 70-75%FCM Semaine 2 EF Footing de 45 minutes VMA-95 Footing de 20-30 minutes suivi de 2 séries de 5 fois 400m à 95%VMA avec une récupération de 1 minutes entre les 400m et 3 minutes entre chaque série. EF Footing de 45 minutes à 1 h SL-85/90 SL 1h20 dont 30 minutes de footing suivi de 3 fois 8 minutes à 85-90FCM avec une récupération de 2 minutes entre chaque effort. Finir la sortie en footing lent Semaine 3 EF Footing de 45 minutes VMA-100 Footing de 20-30 minutes suivi de 2 séries de 6 fois 300m à 100%VMA avec une récupération de 45 secondes entre les 300m et 3 minutes entre les séries EF Footing de 45 minutes à 1 h SL-AS10 Sortie longue de 1h20 dont 30 minutes à 65-75%FCM suivi de 4 fois 1000m à allure spécifique 10 km et une récupération de 3 minutes entre chaque effort. Finir la sortie longue par du footing lent. Semaine allégée Semaine 4 EF Footing de 45 minutes VMA-105 Footing de 20-30 minutes suivi de 2 séries de 10 fois 30" - 30" à 100-105%VMA avec une récupération de 3 minutes entre les séries EF Footing de 1 h à 65-75%FCM Travail specifique Semaine 5 EF Footing de 45 minutes AS10 Footing de 20-30 minutes suivi de 4 fois 1500m à allure spécifique 10 km et une récupération de 2 minutes entre chaque effort. EF Footing de 45 minutes SL-80/85 Sortie longue de 1h20 dont 2 fois 10 minutes à 80-85%FCM avec une récupération de 2 minutes entre chaque effort Les derniéres semaines de ce plan 10 km sont accessibles avec l'abonnement Plans+ au tarif de 12 € par an. Abonnement valide pour l'ensemble des plans du site.>>> Souscrire un abonnement Plans+ Pour les personnes déjà inscrites gratuitement sur le site, voici comment procéder: 1 - Se connecter sur le site 2 - Cliquer sur l'onglet "My Run Coach > Abonnement" 3 - Cliquer sur l'onglet "Mes souscriptions" 4 - Choisir la formule "Plans+"5 - Cliquer sur "Mettre à niveau" 6 - Remplir le questionnaire 7 - Valider votre abonnement Cookies fonctionnels Ce site utilise des cookies pour assurer son bon fonctionnement et ne peuvent pas être désactivés de nos systèmes. Nous ne les utilisons pas à des fins publicitaires. Si ces cookies sont bloqués, certaines parties du site ne pourront pas fonctionner. Contenus interactifs Ce site utilise des composants tiers, tels que NotAllowedScript62e8105f27faeReCAPTCHA qui peuvent déposer des cookies sur votre machine. Si vous décider de bloquer un composant, le contenu ne s’affichera pas reCaptcha V3 Réseaux sociaux/Vidéos Des plug-ins de réseaux sociaux et de vidéos, qui exploitent des cookies, sont présents sur ce site web. Ils permettent d’améliorer la convivialité et la promotion du site grâce à différentes interactions sociales. Facebook Twitter Instagram YouTube Session Veuillez vous connecter pour voir vos activités! Autres cookies Ce site web utilise un certain nombre de cookies pour gérer, par exemple, les sessions utilisateurs. Ready to break a 10K barrier? Whether you’re shooting to race under 60, 50, or 45 minutes, we have the plan to help. Join Women's Running Create a personalized feed and bookmark your favorites. Join for free Already have an account? Sign In Join Women's Running Create a personalized feed and bookmark your favorites. Join for free Already have an account? Sign In Get access to everything we publish when you sign up for Outside+. When you want to make a new record a reality, it helps to have a road map. We’ve broken down exactly what you need to do to run miles in under 60, 50, and 45 minutes with these 10K training plans. Choose your race, follow the schedule that works for you, and in 12 weeks you’ll be running the race of your dreams. All of these training programs assume that you’ve already run at least one 10K race. If you haven’t, you can still follow the basic guidelines of the “Sub-60 Minute Plan,” but run at an effort that’s comfortable for you rather than the pace prescribed. The good news is if you are new to the distance, as long as you cross the finish, you’re guaranteed a personal best! For runners who have run a 10K before, choose a goal that’s realistic for you. Each program is based on key workouts: tempo runs, speed work, and long runs. These are the most difficult and the most important workouts in your schedule. In addition, you’ll mix in some easy runs, strength training, and cross-training to improve your endurance base. Always take one day of complete rest each week so your body has a chance to recover and repair itself. Training Key Cross Training: Non-running exercise helps to improve your fitness while preventing burn out. Yoga, elliptical training, biking, swimming, and rowing are all great ways to cross-train. Easy Run: Easy runs help you increase mileage and improve aerobic capacity. Since they also aid in recovery, it’s crucial that you don’t push the pace. Keep your effort comfortable and controlled. Hill Repeats: Running hills strengthens your quadriceps, calves, hamstrings, and glutes. It also improves your stamina and confidence. Choose a medium-grade hill and run repeats at 5K race effort for the indicated time. Recover in between repeats with an easy jog downhill. Long Runs: A race isn’t short, so it’s important to improve your endurance. Long runs should be performed at a fairly comfortable pace. To work on your finishing kick, you’ll end some long runs with a strong finish. Race Pace: Run these workouts at your goal 10K pace. In addition to improving your fitness, running at race pace helps you easily settle into that speed on race day. Start and finish these workouts with 10 minutes of easy running. Strong Finish: Some long runs end with a strong finish. This will help you mimic the feeling of fatigue that you will inevitably experience at the end of your race. Pick up the pace by about 30 to 45 seconds per mile for the time indicated. Strength Train: Strength training makes you stronger and prevents injury. Perform any kind of strength exercises you wish for 20 minutes. This means bodyweight exercises such as push-ups and lunges or free weights at the gym. Tempo Runs: Tempo runs improve your speed and strength. Start at your easy pace for one mile, then speed up to a pace 10 seconds slower than your goal 10K pace. Run for the designated amount of time at that effort, which should feel “comfortably Finish with one final mile of easy running. Sub-60 Minute 10K Training Plan | 9:39 Race Pace This plan is the most approachable for beginners. Click here for a printable PDF of the plan. Pace Goals Race pace = 9:39/mile Easy run = 11:30/mile Long run = 11:30-13:00/mile Strong finish = 10:45-11:00/mile Tempo run = 9:49/mile Hill repeats = 9:16/mile Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cross-training or rest 2 miles tempo run 3-4 miles easy run + strength train 3 x (800 meters race pace + 400 meters rest) Rest 5 miles long run 3-4 miles easy run Cross-training or rest 3 miles tempo run 3-4 miles easy run + strength train 4 x (800 meters race pace + 400 meters rest) Rest 6 miles long run w/ 10 min strong finish 3-4 miles easy run Cross-training or rest 3 miles tempo run 3-4 miles easy run + strength train 4 x (800 meters race pace + 400 meters rest) Rest 7 miles long run 3-4 miles easy run Cross-training or rest 3 miles tempo run 4-5 miles easy run + strength train 5 x (800 meters race pace + 400 meters rest) Rest 6 miles long run with 10 min strong finish 3-4 miles easy run Cross-training or rest miles tempo run 4-5 miles easy run + strength train 3 x (1200 meters race pace + 400 meters rest) Rest 8 miles long run w/ 10 min strong finish 4-5 miles easy run Cross-training or rest 2 miles easy run + 4 x 1 min hill repeats + 1 mile easy run 4-5 miles easy run + strength train 3 x (1200 meters race pace + 400 meters rest) Rest 6 miles long run 4-5 miles easy run Cross-training or rest 2 miles easy run + 5 x 1 min hill repeats + 2 miles easy run 4-5 miles easy run + strength train 3 x (1200 meters race pace + 400 meters rest) Rest 8 miles long run 4-5 miles easy run Cross-training or rest 2 miles easy run + 4 x 1:30 hill repeats + 2 miles easy run 4-5 miles easy run + strength train 3 miles race pace Rest 5 miles long run w/ 10 min strong finish 4-5 miles easy run Cross-training or rest 2 miles easy run + 5 x 1:30 hill repeats + 2 miles easy run 4-5 miles easy run + strength train 3 miles race pace Rest 8 miles long run 4-5 miles easy run Cross-training or rest miles tempo run 4-5 miles easy run + strength train 3 x (1600 meters race pace + 400 meters rest) Rest 7 miles long run w/ 10 min strong finish 4-5 miles easy run Cross-training or rest 3 miles tempo run 3-5 miles easy run 3 miles race pace Rest 4 miles long run 3-5 miles easy run Cross-training or rest 2 miles tempo run 3-4 miles easy run 2 miles race pace Rest or 2-3 miles easy run RACE! Rest Sub-50 Minute 10K Plan | 8:02 Race Pace Click here for a printable PDF of this 1oK training Pace Goals Race Pace = 8:02/mile Easy Run = 9:50/mile Long Run = 9:50 – 11:05/mile Strong Finish = 9:05-9:20/mile Hill Repeats = 7:43/mile Tempo Run = 8:12/mile Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cross-training or rest 2 miles tempo run 4-5 miles easy run 3 x (800 meters race pace + 400 meters rest) Rest 5 miles long run 4-5 miles easy run Cross-training or rest 3 miles tempo run 4-5 miles easy run 4 x (800 meters race pace + 400 meters rest) Rest 6 miles long run w/ 10 min strong finish 4-5 miles easy run Cross-training or rest 3 miles tempo run 5-6 miles easy run 5 x (800 meters race pace + 400 meters rest) Rest 7 miles long run 4-5 miles easy run Cross-training or rest 3 miles tempo run 5-6 miles easy run 3 x (1200 meters race pace + 400 meters rest) Rest 6 miles long run 4-5 miles easy run Cross-training or rest miles tempo run 5-6 miles easy run 3 x (1200 meters race pace + 400 meters rest) Rest 8 miles long run w/ 10 min strong finish 4-5 miles easy run Cross-training or rest 2 miles easy run + 5 x 1:30 hill repeats + 2 miles easy run 5-6 miles easy run 3 x (1600 meters race pace + 400 meters rest) Rest 6 miles long run 4-5 miles easy run Cross-training or rest 2 miles easy run + 6 x 1:30 hill repeats + 2 miles easy run 5-7 miles easy run 3 x (1600 meters race pace + 400 meters rest) Rest 9 miles long run w/ 10 min strong finish 4-5 miles easy run Cross-training or rest 2 miles easy run + 5 x 2 min hill repeats + 2 miles easy run 5-7 miles easy run 3 miles race pace Rest 5 miles long run 4-5 miles easy run Cross-training or rest 2 miles easy run + 6 x 2 min hill repeats + 2 miles easy run 5-7 miles easy run 3 miles race pace Rest 10 miles long run 4-5 miles easy run Cross-training or rest miles tempo run 5-7 miles easy run 4 x (1600 meters race pace + 400 meters rest) Rest 7 miles long run w/ 15 min strong finish 4-5 miles easy run Cross-training or rest 3 miles tempo run 4-6 miles easy run 3 miles race pace Rest 4 miles long run 3-5 miles easy run Cross-training or rest 2 miles tempo run 4-6 miles easy run 2 miles race pace Rest or 2-3 miles easy run RACE! Rest Sub-45 Minute 10K Plan | 7:14 Race Pace Click here for a printable PDF of this 10K training Pace Goals Race Pace = 7:14/mile Easy Run = 8:55/mile Long Run = 8:55-10:04/mile Strong Finish = 8:10-8:25/mile Hill Repeats = 6:57/mile Tempo Run = 7:24/mile Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cross-training or rest 3 miles tempo run 4-6 miles easy run 4 x (800 meters race pace + 400 meters rest) Rest 6 miles long run 4-6 miles easy run Cross-training or rest 3 miles tempo run 4-6 miles easy run 5 x (800 meters race pace + 400 meters rest) Rest 7 miles long run w/ 10 min strong finish 4-6 miles easy run Cross-training or rest miles tempo run 5-7 miles easy run 5 x (800 meters race pace + 400 meters rest) Rest 8 miles long run 4-6 miles easy run Cross-training or rest 4 miles tempo run 5-7 miles easy run 3 x (1200 meters race pace + 400 meters rest) Rest 6 miles long run w/ 10 min strong finish 4-6 miles easy run Cross-training or rest 4 miles tempo run 5-7 miles easy run 4 x (1200 meters race pace + 400 meters rest) Rest 9 miles long run 4-6 miles easy run Cross-training or rest 2 miles easy run + 5 x 1:30 hill repeats + 2 miles easy run 5-7 miles easy run 3 x (1600 meters race pace + 400 meters rest) Rest 10 miles long run w/ 15 min strong finish 4-6 miles easy run Cross-training or rest 2 miles easy run + 6 x 1:30 hill repeats + 2 miles easy run 6-8 miles easy run 4 x (1600 meters race pace + 400 meters rest) Rest 7 miles long run 4-6 miles easy run Cross-training or rest 2 miles easy run + 6 x 2 min hill repeats + 2 miles easy run 5-7 miles easy run 3 miles race pace Rest 11 miles long run w/ 10 min strong finish 4-6 miles easy run Cross-training or rest 2 miles easy run + 7 x 2 min hill repeats + 2 miles easy run 6-8 miles easy run 4 miles race pace Rest 9 miles long run 4-6 miles easy run Cross-training or rest 4 miles tempo run 5-7 miles easy run 4 x (1600 meters race pace + 400 meters rest) Rest 12 miles long run w/ 15 min strong finish 4-6 miles easy run Cross-training or rest 3 miles tempo run 4-6 miles easy run 3 miles race pace Rest 6 miles long run 3-5 miles easy run Cross-training or rest 2 miles tempo run 4-6 miles easy run 2 miles race pace Rest or 2-3 miles easy run RACE! Rest *Note: Remember to enter time as h:mm:ss. So, a 42 minute 10k time would look like: 0:42:00 Warm-up for a 10k You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down, find the bathrooms and get in a good warm-up. Run a very easy 15-20 mins, just like you do before all your hard runs, 10 minutes of easy stretching and then 3 x 30 sec strides starting about 35-45 minutes before the race. Overall 10k race strategy You should focus on running a patient and conservative race over the first mile and then attacking the course for the last mile. Interestingly, every world record from the 1500 meters to the marathon has been set running negative splits – running the first half of the race slightly slower than the second half. This means that if you want to ensure that you run the fastest time possible, you don’t want to run the 800 or mile too fast. With the adrenaline and competition, this can be difficult and will require focus. Luckily, you’ve had lots of practice with the pacing, so use your internal clock and your effort to measure. First 2 miles (First 3KM) You should target a pace around 5-10 seconds per mile slower than your goal race pace the first 2 miles. Use the pace calculator above to determine the exact pace. Remember that it will feel “slow” and you might be getting passed by people you want to beat. While it is mentally difficult, this is by the most effective way to run a race and you’ll tear by those people during the last mile. Miles 2-5 (KM 3-8) At 2 miles or so, slightly increase your pace and start looking around and engage the competitors around you. Find a group that is running your pace or a little faster and latch on. Try to relax and keep your focus on staying with the group, not your splits. Use the group and the people around you to help you relax and take your mind of the distance ahead. This is the hardest part of the race as it requires a lot of mental focus and fortitude. Be aware that you need to increase your effort to maintain the same pace or run faster as the race goes on. As you get more tired, it gets more difficult to keep running faster, so you have to try harder. The pace is going to start getting hard around 4 miles; it’s part of racing the 10k, so prepare for it mentally. Keep you mind and body relaxed. Look within yourself and focus on you. Think confident thoughts and repeat confident mantras to yourself; “I am fast, this feels good” or “I am strong”. Every time you feel tired or feel the pace slip, repeat to yourself that you need to refocus and concentrate and get back on pace. Last Mile (Final 2km) With 1 mile to go, keep your head up and start to try and catch people in front of you. Pick one person and focus solely on reeling them in, nothing else. As you pass them, surge and put your eyes on the next person and repeat. Imagine tying a fishing line to their back and reeling them in. Kick hard the last mile and finish fast! If you want more information on 10k training, visit our 5k and 10k training resources page. The maths for 10km is easy! To do 40 minutes you need to be able to run every kilometre in 4 minutes. To be able to do 4 minutes for a kilometre you need to have some speed in your legs and to string ten of them together you need speed endurance. This programme aims to build your speed endurance over ten weeks. R = Rest AR = Active Rest (walk, bike or swim) E = Easy pace T = Threshold pace. Ideally you would use a Heart Rate Monitor. Depending on levels of fitness threshold pace is approximately 85 - 90% of maximum heart rate* or half marathon race pace. F = Faster than race pace - approximatgely 95% of maximum heart rate. The recoveries should be as long as it takes for the heart rate to fall to 60% of maximum heart rate. Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching. *to calculate percentage of maximum heart rate: Maximum heart rate = approx 220 minus your age. Subtract your resting heart rate (should be taken on waking up) Calculate the percentage of this number and then add the resting heart rate back on. Eg, Joe is 40 years old with a resting heart rate of 60. His fast running should be done at 95% of maximum heart rate: 220 - 40 = 180 180 - 60 = 120 95% of 120 = 114 114 + 60 = 174 174 - pace for speed sessions. Recovery is until the heart rate drops to 60% 60% of 120 = 76 76 + 60 = 136 His next effort should be when his heart rate gets down to 136. The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down. You shouldn't try to make up for lost time either. If you have to miss sessions it is probably best to get back onto the schedule where you left off and change your target race. parkrunsare a great way to run threshold runs with company. On other occasions parkruns may be used to practise pacing (especially on multiple lap courses) and planning tactics for upcoming target events. By Jackie Newton. Level 3 UKA endurance coach & Bashir Hussain, MSc. minutes = ' seconds = " Week Mon Tues Weds Thurs Fri Sat Sun 1 4 x 20 secs F & 40 mins E 10 mins E, 20 mins T, 10 mins E 60 mins E 40 mins E R 5 x 4 mins F 60 mins E 2 4 x 20" F + 40' E 10 x 60 " F 40 ' E 10' E, 10' T, 5' E, 10' F, 10' E R 6 x 3' F 75' E 3 4 xn-left: 7 4 x 20" F + 40' E 6 x 3' & 4 x 90" F 40 ' E 8 x 2 ' F R 10' E, 10' T, 5' E, 10' F, 10' E 75' E 8 4 x 20" F + 40' E 6 x 6' F 40 ' E 10' E, 10' T, 10' F, 10' E 20' E 5km park run 90' E 9 4 x 20" F + 40' E 10' E, 8' T, 6' F, 4' E, 8' T, 6' F, 4' E 40 ' E 8 x 2 ' F 30' E 5km park run 75 ' E 10 4 x 20" F + 40' E 8 x 1 min F 40 ' E 10' E, 10' T, 5' F, 10' E 30' E 20' E RACE DAY Mon Tues Weds Thurs Fri Sat Sun While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsibility for illness or injury caused as a result of advice given.

plan 10 km 38 min