Check out the full plan and find a printable version below. We have two 10K training plans for the eternally busy runner, which will enable you to fit in training around a jam-packed life. You can find the plans below, but first you might like to cast your eyes over our top five training hacks…. Designed for the time-impoverished among us i. This plan will take you from 5K to 10K on just two runs per week. You should try to fit in two gym or circuit sessions as well and you can also supplement it with cross training.
Meet the team. Designed and built by bopgun. We use cookies to give you a better experience on womensrunning. By continuing to use our site, you are agreeing to the use of cookies as set in our Cookie Policy. Nearly 20 years of competitive running has brought so many people-pleasing, black-and-white Runner's World -. Alison Garth. Amy Giannotti. Andrew Hall. Beginners Training. Chris Fonda. Your 4-week 10K training plan, running 3 days a week. By Runner's World.
October 28, Two key things to remember when following this training plan: 1. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Rest 3km easy, then 8 x m or 80 secs fast, with m or min jog recoveries, then 3km easy Rest Rest Rest km easy, inc 10 x m strides 8km easy Week 2 Rest 3km warm-up, then 6 x m or 2-mins, with m or 3-min jog recoveries, then 3km cool-down Rest Rest Rest km steady, inc hills 10km easy Week 3 Rest 3km warm-up, then 5 x m or 3-mins, with m or min jog recoveries, then 3km cool-down Rest Rest Rest 15 mins easy, 20 mins fartlek, 15 mins easy 11km easy Week 4 Rest 3km warm-up, then 6 x m or 80 secs, with m or min jog recoveries, then 3km cool-down Rest 8km easy Rest Rest RACE.
Related Articles. Please enter your comment! Please enter your name here. Here, you will use your 10k and 5k paces as the best guidelines. Use the first m to warm into your stride, before hitting a pace that two to three seconds faster than your 10km or 5km pace, until 3.
You want to hit your desired race pace in those middle kilometres using the start and end as extended warm up and cool down. Starting at a recovery run pace — so a nice easy speed that you're comfortable taking at —, work down to your 5k pace over the course of the run.
You should finish nice and fast. The quicker that progression happens from recovery to 5k pace the harder the tempo run will be as you will be running longer at that faster speed. For the first 1km, warm into your stride and then hit 10k pace.
For kilometres one to seven hit your 5k pace then take your foot off the gas for 1km. You want to hit faster than your desired race pace in those middle kilometres using the start and end as extended warm up and cool down sessions. This will be a great way of getting your body and mind ready for longer distance over a faster speed, uninterrupted.
You are going to aim to hit your race pace for the vast majority of this distance. You want to know how you'll feel on race day, right? Set yourself a minimum of 7km of the total distance running at your 10k race pace. The 4-week schedule should only be used if you are already able to comfortably run 3 miles.
If not, aim for a program able to get you up to speed for a 1-mile or 2-mile run. This 4-week training program is designed for runners who have previous race experience and are looking to improve their 10K time. You should be able to run up to 5 miles comfortably to start this program.
This 4-week training program is designed for veteran competitors who are already able to run up to 7 miles comfortably. Although 4 weeks is plenty of time to get ready for a 10K race, it is important to do so within your limitations.
Training is the time when many overuse injuries first develop or get worse. If you're planning to run a 5K, you'll need to get in shape. Our free training guide will get you ready to run. Sign up and get it free! J Strength Cond Res. Lactate threshold concepts: how valid are they? Sports Med. Am J Sports Med. Your Privacy Rights.
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