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27
March
2019

10 week - 10km Training Plan

Running a 10km race; UK Athletics coach Paul Fletcher provides a 10 week plan for 3 levels of runners

written by Paul Fletcher of Run in the Sun

 

 

10 week Beginner 10km Running Plan

Week

Monday

Tues

Wed

Thurs

Friday

Saturday

Sunday

1

1.5 mile

Rest

4 x 4min

Rest

1.5mile

Rest

Run 20min.

2

1.5

 

5 x 4min

 

2

 

25min

3

2

 

5 x 4min

 

2.5

 

30min

4

2.5

 

6 x 4min

 

2.5

 

35min

5

2.5

 

6 x 4min

 

3

Park run

 

6

3

 

7 x 4min

 

3

 

40min

7

3.5

 

7 x 4min

 

3.5

Park run

 

8

4

 

8 x 4min

 

4

 

45min

9

4

 

8 x 4min

 

4

 

50min

10

5

 

9 x 4min

2mile

rest

rest

RACE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Running

Try to jog/run for the distance or time on the plan, don’t worry, if you have to walk for a while and then jog again, we all started by walking and jogging.

Intervals.

The pace should be faster than your normal training pace. Take 2mins static rest between each 4min run. Just try and jog faster than you do on other training days. This type of training is about getting you to move at a faster pace as opposed to your normal training pace. All the reps should be done at the same pace and the rest period must stay the same. If you find you need more and more rest, to attain the same pace, you are running the reps too fast.

Working at various paces during the week, improves your endurance faster than running at the same pace all the time. In fact the more you mix it up, the faster you will get fitter.

 

 

10 week Intermediate 10km Running Plan

I would expect that to anyone using this schedule, can complete a park run or 5km in 35mins

Week       

Mon         

Tues      

Wed       

Thurs       

Fri         

Sat         

Sun                    

1

5km

10 x 2min

 

4 x 1km

3km

 

Long Run 45min

2

 

5 x 1km

 

4km

 

Park run

 

3

6km

10 x 2min

 

5 x 1km

6km

 

Long Run 50min

4

 

5 x 1km

 

6km

 

Park run

 

5

7km

10 x 2min

 

5 x 1km

7km

 

Long Run 55min

6

 

5 x 1km

 

7km

 

Park run

 

7

8km

10 x 2min

 

5 x 1km

8km

 

Long Run 55min

8

 

5 x 1km

 

8km

 

Park run

 

9

9km

10 x 2min

 

5 x 1km

7km

 

Long Run 60min

10

 

5 x 1km

 

3km

 

 

RACE

 

 

 

 

 

 

 

 

 

Intervals

These are designed to get you moving faster than your normal 10km race pace. Ideally you should be running at your best 5km race pace or park run race pace. If your 5km park run pace is say 35mins, your pace per/km is 7mins. So you would run at that pace for all interval paced sessions. All 5 x 1km intervals would be at 7min/km, with 2min rest between each. The shorter 2min repeats are designed again, to make you run at a different pace than your 5km paced intervals. As these are shorter, you would run these a little quicker than your 5km paced reps. just make sure all the repeats are done at the same pace. The rest period must stay the same. If you find you need more and more rest, to attain the same pace, you are running the reps too fast.

 

 

10 week Advanced 10km Running Plan

This plan is for a person who is currently running 10km races but wishes to improve their time.

Week

Monday

Tues

Wed

Thurs

Fri

Sat

Sun

1

R

40min

30min

5 x 1km

R

Park run

10km

2

R

40min

40min

5 x 1km

R

 

11km

3

R

40min

45 Fartlek

5 x 1km

R

Park run

12km

4

R

40min

30min

3km Fast

R

 

13km

5

R

40min

45 Fartlek

5 x 1km

R

Park run

14km

6

R

40min

30min

3km Fast

R

 

15km

7

R

40min

45 Fartlek

5 x 1km

R

Park run

16km

8

R

40min

30min

3km Fast

R

 

16km

9

R

40min

45 Fartlek

5 x 1km

R

Park run

40min

10

30min

 

3km Fast

3km Easy

R

R

RACE

 

 

 

 

 

 

 

 

 

Intervals

All interval training is done at your 5km race pace. For example, if you run 5km in 30min, your pace for each km is 6mins. Therefore each 1km repeat is done in 6mins. All reps in a particular session should be done at the same pace. The rest period must stay the same. If you find you need more and more rest, to attain the same pace, you are running the reps a little too fast.

Fartlek Running

This is interval training but not as strict, you just make it up as you go along. Jog for 5mins, run harder for 3mins, jog for 6mins, run harder for 2mins, jog for 10mins, run harder for 6mins. You could make it simple and just run easy for 6mins and harder for 6mins, until you have run for the time in the schedule. Do this in a park or cross country and have a little fun, just make it different to anything else you do.

3km Fast

A training schedule should have you working at various paces during the week. If you shock your body, it adapts and you get faster. These 3km fast runs are there to be run fast. Never full out, always leave yourself a little in the tank and then you can run faster next time out. Use the same route every time you run, if it is not quite 3km, it does not matter because all you wish to do is note how much faster you are each week. A little downhill slope is good, as it will help your stride length to increase and in the longer term, you will get you faster.

 

About the author: Paul is a qualified UK Athletics coach and has been coaching for 20 years. He has represented team GB at the World Championships and is currently ranked as the best middle distance runner in the UK, for his age group.

 

 

Categories: All topics, Athletics, Running

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