10k training

10k training guide

Are you an athlete or a runner who just finished a 5k and looking to challenge yourself over the 10k distance? Our free 6 weeks 10k training plan will set you in the right direction.

This plan can help beginners to go the 10k distance. If you have a lot of experience as a runner, the 10k is a blend of endurance and speed that ensures carrying out 5 to 6 miles of exhausting intervals on the track while training.

A perfect blend of endurance and speed is needed to be developed for the distance to be mastered and for a vigorous pace to be maintained for 6.2 miles.

Wondering on how to carry out this difficult task? Don’t worry; we are going to show you how to accomplish the task and even provide you with an explicit 6 weeks plan so you can easily achieve your best 10k.

 

10k Training Guide

The basis for 10k training is to improve your aerobic and anaerobic energy systems. Improving your aerobic system requires classic endurance work, running at easy, moderate, and fast speeds.

You are required to do anaerobic work once in a while and aerobic training should be done almost all the time. Additionally, developing efficiency is also important. This can be done through plyometrics exercises, short sprint, and heavy lower body weightlifting.

Learning how to combine speed and endurance workout into a single section is also a perfect way to master the 10k. This can be done by manipulating the period you need to rest during your track or interval workout.

Taking, for example, if you have a 3-4 minute rest while running a workout of 8×800 m at mile pace, you will have more time to fully recover between repeats and this might not be perfect for 10k.
To have a great workout for 10k, do a jogging rest of 1 minute to 1minute 30 seconds instead. The short duration of the rest and speed allow the workout to be specific to 10k and even difficult.

 

10k Training Plan

After building a good training base, this plan should start 6 weeks out from your goal race.
However, if you are a beginner, for you to be able to finish the suggested workouts, you will need 9-11 weeks of general training. You should have the ability to run 6 miles easily and carry out 2-3 miles of hard interval training.
As an experienced runner, before you start this plan, you only need 4-6 weeks of training.

 

First week

Do a warm-up of 1-2 miles. Then embark on a workout of 12×400 meters at a goal of 10k pace while taking a rest of 60 seconds between repeats. After the workout always cool down for about 1-2 miles.

 

Second week

Warm-up for 1-2 miles and then do a workout of 8×600 meters at target 10k pace while taking a rest of 60 seconds within repeats. Take 1-2 miles to calm down after the warm-up.

 

Third week
Do a 1-2 miles warm-up followed by a workout of 15×400m at target 10k pace while having a 45 seconds rest within repeats. Cool down for 1-2 miles after the workout

 

Fourth week

Warm-up for 1-2 miles and then embark on a workout of 6×1,000 meters at target 10k pace with 60 seconds rest between repeats. After all, cool down for 1-2 miles.

 

Fifth week

Take a 1-2 miles warm-up followed by a workout of 10×800m at target 10k pace and resting between repeats for 45 seconds. Cool down for 1-2 miles after all.

 

Sixth week
Here you will embark on two workouts after a warm-up of 1-2 miles. Start with a workout of 4×1 mile at target 10k pace with 60 seconds rest between repeats and then another workout of 2×1000 meters at target 10k pace with 45 seconds rest between repeats. Cool down 1-2 miles.

 

Additionally, at the start of this plan, your long run should progress from 5-6 miles to 8-10 miles at the end. Also, while maintaining your weekly mileage, embark on 2-4 days of easy running during the week.

 

10K Plan For Elites

As a professional runner, if you wish to get maximum results, you need to structure your training. You should have the ability to perform 5 miles of hard intervals in training before you begin this program.

 

First week

Do a 2-3 miles warm-up
Workouts of 16×400 meters at the pace of 10k goal, with jogging rest of 30 seconds within rest.
1-2 miles cool down

 

Second week

Go on a 2-3 miles warm-up
Embark on a workout of 10×800 meters at target 10k pace, with 45 seconds jogging rest within repeats.
1-2 miles cool down

 

Third week

2-3 miles warm-up
At the pace of 10k goal, do a workout of 3 miles, with jogging rest of 60 seconds between repeats
Also, another workout of 5×1000 meters at the pace of 5k goal, with 1minute jogging rest between repeats
1-2 miles cool down

 

Fourth week

Warm-up for 2-3 miles
Workout of 8×1000 meters at 10k goal race while making sure 30 seconds jogging rest is done between repeats.
By running faster, hammer interval No 7
Use 1-2 miles to cool down

 

Fifth week

2-3 miles warm-up
Work out of 3×2 miles of goal 10k pace while having 90 seconds jogging rest between repeats.
1-2 miles cool down

 

Sixth week

Warm-up of 2-3 miles
Workout of 5×1 mile at target 10k pace and 45 seconds jogging rest between repeats
Run 1×800m as fast as possible
Cooldown at 1-2 miles

 

Seventh week

2-3 miles of warm-up
Let your workout be 2×1 mile at 3k-5k paces. Your jogging rest should be 5 minutes between repeats
2×400 meters at mile pace, with 3 minutes jogging rest within repeats.
1-2 miles cool down.
Additionally, each week make sure you perform one threshold or tempo workout. Based on your total weekly mileage, your long run should be 12-16 miles.

 

CONCLUSION

Think about what the race length specifically demands, anytime you are building your 6weeks 10k training plan. Get used to this plan, get your pace developed, increase your endurance, and boost your speed. With these, you will be well prepared, ready and be at your best on the race day.