Your 12-Week 10k Training Programme
I wrote a 10k training program article recently and got published on healthworks.my: http://www.healthworks.my/10k-training-plan. I provided the schedule and the content in the points form and Adele helped to finish up the article. Thanks for her help. Below is the article with slight modification.
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Are you about to sign up for your first 10KM race? Or are you a seasoned runner looking to improve on your speed in your next 10K race? Either ways, the training programme below will help you rev up your engines to finish your race in record time!
What you see below is a simple 12-week training programme. If you’re an experienced runner, this will help you improve your 10K time. If you’re just starting out, this plan will guarantee that you finish within the qualifying time (as long as you stick to the plan!).
The 10K training plan is pretty straightforward. Aim to do 2 key workouts a week (hills, intervals, tempo, hard runs) followed by easy runs along the way.
Hills are Important
Hill repeats are important to improve running form, running economy and leg strength. Look for a variety of hills with different degree of steepness ranging anywhere between 50m – 1,000m. You can divide them into short and long hill repeats or mix them up. Experiment with what you have and do between 3-10 reps (according to your level of fitness).
Strides Can Help You Run Faster
Strides are incorporated into the programme to improve leg strength as well as running technique and form. Include them at the end of your run. Strides are usually done once every 2 weeks after an easy run. You can do it once a week or more if you feel alright. Forcus on your running form. Start slowly, build up to close to your max speed and then gradually slow and stop.
Hard days
Hard days can be done back to back occasionally (week 3 and 9). This will help your body adapt to running even when you’re feeling tired and sore all over. Remember how you feel on back to back hard days. This will help you power through the last few KMs.
Sign Up for Short Runs Prior to Race Day
If you’re feeling a bit nervous, sign up for a few short runs to gear up for race day. This can be done at week 6 and 10. Race day simulations allow you to gauge your current fitness level (whether or not you have improved). It will also prepare you mentally for the rigors of racing.
Rest Up But Stay Active
Look out for week 7 which is taper week. This would ensure that you are well rested. By reducing the mileage, your body is able to repair the accumulated wear and tear of training. On rest/recovery days, aim to do a short run at a very easy pace. You can also cross train with cycling or swimming or just have fun with your pet at the park. Also, remember to work on your core. This will help you keep proper running form and improve your running efficiency.
Please note that this is a pretty standard programme that you can start off with. Remember to adjust it according to your fitness level and experience. Beginners should stick to the lower end of the mileage, while pros can do a little more.
A little explanation on the terminology:
Easy: Easy runs are when you can run and hold a conversation.
Tempo: Tempo runs are done at a steady and constant pace throughout. The pace would be your threshold pace which should be about the pace that you can sustain for 1 to 1:15 hour and we use this pace to run for about 30 to 45 minutes. It is medium to hard running but would be comfortably hard. If you are at your tempo pace, you can hold short conversations but you’d rather not talk. Tempo runs improve your lactate threshold which would help you run farther and faster.
Hard: Hard runs are runs that require part of the run to be done at fast pace.
Fartlek: A combination of speed intervals and continuous running. The sessions should be about 1 hour. An example of a fartlek: 1KM warm up, 3KM tempo run, speed intervals (ie: 3x400m speed with 1-min rest in between), 1-2 mins sprint, 1KM cool down.
Stairs: Find some stairs with at least 80 steps to 200 steps. Run repeatedly. Aim total of 1000 to 1200 steps. For example: 13x80 steps or 5x200 steps. Can do 1500 steps or more if not enough. Sprint up and walk down slowly. Replace it with fartlek if can't find any stairs.
Interval: Short runs and then rest. An example of a good interval running session: warm up for 1~2km, then run 5 x 400m (with 1-min rest in between each of the 5 times), then run 3 x 1KM (with 1.5-3min rest in between each run), then cool down with another 1~2km
The Schedule:
----------------------
Are you about to sign up for your first 10KM race? Or are you a seasoned runner looking to improve on your speed in your next 10K race? Either ways, the training programme below will help you rev up your engines to finish your race in record time!
What you see below is a simple 12-week training programme. If you’re an experienced runner, this will help you improve your 10K time. If you’re just starting out, this plan will guarantee that you finish within the qualifying time (as long as you stick to the plan!).
The 10K training plan is pretty straightforward. Aim to do 2 key workouts a week (hills, intervals, tempo, hard runs) followed by easy runs along the way.
Hills are Important
Hill repeats are important to improve running form, running economy and leg strength. Look for a variety of hills with different degree of steepness ranging anywhere between 50m – 1,000m. You can divide them into short and long hill repeats or mix them up. Experiment with what you have and do between 3-10 reps (according to your level of fitness).
Strides Can Help You Run Faster
Strides are incorporated into the programme to improve leg strength as well as running technique and form. Include them at the end of your run. Strides are usually done once every 2 weeks after an easy run. You can do it once a week or more if you feel alright. Forcus on your running form. Start slowly, build up to close to your max speed and then gradually slow and stop.
Hard days
Hard days can be done back to back occasionally (week 3 and 9). This will help your body adapt to running even when you’re feeling tired and sore all over. Remember how you feel on back to back hard days. This will help you power through the last few KMs.
Sign Up for Short Runs Prior to Race Day
If you’re feeling a bit nervous, sign up for a few short runs to gear up for race day. This can be done at week 6 and 10. Race day simulations allow you to gauge your current fitness level (whether or not you have improved). It will also prepare you mentally for the rigors of racing.
Rest Up But Stay Active
Look out for week 7 which is taper week. This would ensure that you are well rested. By reducing the mileage, your body is able to repair the accumulated wear and tear of training. On rest/recovery days, aim to do a short run at a very easy pace. You can also cross train with cycling or swimming or just have fun with your pet at the park. Also, remember to work on your core. This will help you keep proper running form and improve your running efficiency.
Please note that this is a pretty standard programme that you can start off with. Remember to adjust it according to your fitness level and experience. Beginners should stick to the lower end of the mileage, while pros can do a little more.
A little explanation on the terminology:
Easy: Easy runs are when you can run and hold a conversation.
Tempo: Tempo runs are done at a steady and constant pace throughout. The pace would be your threshold pace which should be about the pace that you can sustain for 1 to 1:15 hour and we use this pace to run for about 30 to 45 minutes. It is medium to hard running but would be comfortably hard. If you are at your tempo pace, you can hold short conversations but you’d rather not talk. Tempo runs improve your lactate threshold which would help you run farther and faster.
Hard: Hard runs are runs that require part of the run to be done at fast pace.
Fartlek: A combination of speed intervals and continuous running. The sessions should be about 1 hour. An example of a fartlek: 1KM warm up, 3KM tempo run, speed intervals (ie: 3x400m speed with 1-min rest in between), 1-2 mins sprint, 1KM cool down.
Stairs: Find some stairs with at least 80 steps to 200 steps. Run repeatedly. Aim total of 1000 to 1200 steps. For example: 13x80 steps or 5x200 steps. Can do 1500 steps or more if not enough. Sprint up and walk down slowly. Replace it with fartlek if can't find any stairs.
The Schedule:
| Week 1 | |
| Mon | Rest or cross train |
| Tue | 5-7k easy |
| Wed | 8k interval (12x400m@3k pace with 1:00 rest/slow jog) |
| Thu | Rest or cross train |
| Fri | 6-8k fartlek/stairs |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 9-11k easy |
| Total | 28-41k |
| Week 2 | |
| Mon | Rest or cross train |
| Tue | 7k hills (3-5x hill repeats with hard effort) |
| Wed | 5-7k easy |
| Thu | Rest or cross train |
| Fri | 6-8k easy (6-8x50-100m strides) |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 9-11k hard (5k@21k pace) |
| Total | 27-40k |
| Week 3 | |
| Mon | Rest or cross train |
| Tue | 5-7k easy |
| Wed | 8k tempo (5k@15k pace) |
| Thu | 7-9k fartlek/stairs |
| Fri | Rest or cross train |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 10k-12k easy |
| Total | 30-43k |
| Week 4 | |
| Mon | Rest or cross train |
| Tue | 9k interval (6x800m@5k pace with 2:30 rest/slow jog) |
| Wed | 6-8k easy |
| Thu | Rest or cross train |
| Fri | 7-9k easy (6-8x50-100m strides) |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 11-13k easy |
| Total | 33-46k |
| Week 5 | |
| Mon | Rest or cross train |
| Tue | 6-8k easy |
| Wed | 8k hills (4-5x hill repeats with hard effort) |
| Thu | Rest or cross train |
| Fri | 8-10k interval (10x400m@3k pace with 1:00 rest/slow jog) |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 11-13k easy |
| Total | 33-46k |
| Week 6 | |
| Mon | Rest or cross train |
| Tue | 9k tempo (6k@15k pace) |
| Wed | 6-8k easy |
| Thu | 8-10k easy (6-8x50-100m strides) |
| Fri | Rest or light cross train |
| Sat | Rest or 5-7k easy |
| Sun | 9-11k race simulation/tune up race (5k@10k pace) |
| Total | 32-45k |
| Week 7 | |
| Mon | Rest |
| Tue | 5-7k easy |
| Wed | 7k interval (4x1k@5k pace with 3:00 rest/slow jog) |
| Thu | Rest or cross train |
| Fri | 6-8k fartlek/stairs |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 9-11k easy |
| Total | 27-40k |
| Week 8 | |
| Mon | Rest or cross train |
| Tue | 9k hills (5-6x hill repeats with hard effort) |
| Wed | 7-9k easy |
| Thu | Rest or cross train |
| Fri | 8-10k easy (6-8x50-100m strides) |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 12-14k hard (8k@21k pace) |
| Total | 36-49k |
| Week 9 | |
| Mon | Rest or cross train |
| Tue | 7-9k easy |
| Wed | 10k tempo (7k@15k pace) |
| Thu | 8-10k fartlek/stairs |
| Fri | Rest or cross train |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 13-15k easy |
| Total | 38-51k |
| Week 10 | |
| Mon | Rest or cross train |
| Tue | 10k intervals (5x1k@5k pace with 3:00 rest/slow jog) |
| Wed | 10-12k easy |
| Thu | 9-11k easy (6-8x50-100m strides) |
| Fri | Rest or light cross train |
| Sat | Rest or 5-7k easy |
| Sun | 10-12k race simulation/tune up race (6k@10k pace) |
| Total | 39-52k |
| Week 11 | |
| Mon | Rest |
| Tue | 8-10k easy |
| Wed | 11k tempo (8k@15k pace) |
| Thu | Rest or cross train |
| Fri | 9-11k interval (3x1k@5k pace with 3:00 rest/slow jog) |
| Sat | Rest, cross train or 5-7k easy |
| Sun | 14-16k easy |
| Total | 42-55k |
| Week 12 | |
| Mon | Rest or cross train |
| Tue | 8-10k easy |
| Wed | 10k interval (2x1k@10k pace with 3:00 rest/slow jog, 5x400m@5k pace with 1:00 rest/slow jog) |
| Thu | Rest or light cross train |
| Fri | 5-7k easy |
| Sat | Rest |
| Sun | 10k race |
| Total | 33-37k |
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