10K Training Program

This 12-week endurance training program is your advancement in the fun world of competitive running by participating a in the 10k race. Now you start to increase the milage and build upon your previous endurance training Durring this program you'll increase the number of farleks, thresholds, intervals, hills and strides speed and endurance exercises in your cardiovascular endurance program.

It is recommended that you first build a base of at least 16 miles of cardiovascular endurance training before starting this program. Without the sufficient milage base, you increase your risk of injury.

If you haven't already, you should start a runners training log. It's a great place to record your race times so you can see the steady improvements that you are making making.

 

 
Week Mon Tues Wed Thurs Fri Sat Sun Base
Base
3 easy
3 thresh
3 easy
6 slow
16 miles
2
3 easy
3 fartlek
3 easy
3 slow
12 miles
3
2 hills
3 easy 3 thresh
3 easy
6 slow
17 miles
4
3 hills
4 easy
3 fartlek
3 easy
5 slow
18 miles
5
3 hills
4 easy
4 thresh
3 easy
6 race
20 miles
6
2 hills
3 easy
4 fartlek
5 slow
14 miles
7
3 thresh 4 easy
3 interval 3 easy
8 slow
21 miles
8
4 fartlek
4 easy
4 interval
3 easy
5 slow
20 miles
9
3 thresh
4 easy
3 interval
4 easy
7 slow
21 miles
10
3 fartlek
4 easy
2 interval
3 easy
4 slow
16 miles
11
3 fartlek
4 easy
4 interval
3 easy
7slow
21 miles
12
3 fartlek
4 easy
1 interval
3 easy
5 slow
16 miles
Race
3 strides
3 easy
2 easy
6 race
14 miles
Sample Interval Sessions: Wk7: 3 sets of 4 x 400 m at 800 m pace; 150 sec recovery; 1 lap jog between sets. Wk8: 2 sets of 3 x 1000 m at 3K pace; 120 sec recovery; 1 lap job between sets. Wk9: 400 m, 600 m, 800 m, 1200 m, 1600 m, 1200 m, 800 m, 600 m, 400 m (+5 sec/lap as +distance); 60 sec recovery. Wk10: 6 x 600 m at 1500 pace; 120 sec recovery. Wk11: 4 x 1600 m at 5K pace; 90 sec recovery. Wk12: 10 x 200 m at 400 m pace; 180 sec recovery.