10k training plan

10k Training plans are critical for a serious athlete. Here is a training plan for doing 10k in 38 minutes. It is hard. I found this one on the net a while back from Griffiths Town Harriers and adapted it a little.  You could probably adapt it for your level.

I think my mistake was running too slow on the longer sessions it suggests. I think I was diong 5min/km for the steady runs for example.

Week
1

Sub
38 mins

Sunday 31 Jan

90 mins
Run

Monday

45 mins Run

Tuesday

8 x 2 mins at 10km pace (3.48) with
2 mins jog recovery between efforts

Wednesday

45 min Run (?4.30?)

Thursday

30 min run – last 10 mins at
marathon pace (4.13 pace)

Friday

Rest

Saturday

Morning – 30 mins easy (5.0)

Afternoon – Circuits of a park
alternating 1 min at faster than normal pace / 1 min at slower than normal
pace x 10 each

Week
2

Sub
38 mins

Sunday 7 Feb

90 mins steady (4.50)

Monday

45 mins Run

Tuesday

8 x 2 mins at 10km pace with 2
mins jog recovery between efforts

Wednesday

45 min Run

Thursday

30 min run – last 10 mins at 10km pace !!!!!!!!

Friday

Rest

Saturday

Morning – 30 mins easy

Afternoon – Circuits of a park
alternating 1 min at faster than normal pace / 1 min at slower than normal
pace x 10 each

Week 3

Sub
38 mins

Sunday 14 Feb

90 mins

steady

Monday

Morning – 30 mins easy

Afternoon – 45 mins easy

Tuesday

4 x 1 mile efforts at 10km pace.

Wednesday

60 min Run

Thursday

Morning – 30 mins easy

Afternoon – 45 mins easy

Friday

30 mins easy

Saturday

30 min Jog

Week 4

Sub
38 mins

Sunday 21 Feb

5km race or time trial

Monday

30 mins easy

Tuesday

6 x 1,000 m at 5km pace (3:38) – 3 mins recovery between each

Wednesday

Morning – easy 30 mins

Afternoon – 60 mins steady

Thursday

Morning – easy 30 mins

Afternoon – steady 30 mins
followed by 10 x 200m

Friday

Rest

Saturday

16 x 1 min running up shallow hill
– walk back down recovery

Week 5

Sub
38 mins

Sunday 28 Feb

90 mins

steady

Monday

Morning – 30 mins easy

Afternoon – 45 mins Run

Tuesday

On fairly straight uninterrupted
route run 10 mins at 10km pace – 10 mins recovery – run 10 min back trying to
get to pass your start point

Wednesday

Morning – 30 mins easy

Afternoon – 60 mins steady

Thursday

Morning – easy 30 mins

Afternoon – steady 30 mins
followed by 10 x 200m

Friday

Rest

Saturday

16 x 1 min running up shallow hill
– walk back down recovery

Week 6

Sub
38 mins

Sunday 7 Mar

90 mins
steady

Monday

Morning – 30 mins easy

Afternoon – 45 mins Run

Tuesday

Up and down the clock – run 1 min
fast/1 min slow, 2 mins fast/ 2mins slow, 3 mins fast/3 mins slow/4 mins
fast/4 mins slow, 5 mins fast/5 mins slow, then 4, 3, 2, 1 min back down.

Wednesday

Morning – 30 mins easy

Afternoon – 60 mins Run

Thursday

Morning – 30 mins easy

Afternoon – 10 min warm-up – 20
min Tempo run (10 km race pace) – 10 mins warm-down

Friday

30 min easy

Saturday

Rest

Training Objectives

Up and down the clock develops
strength and speed. The Tempo run enables you to hold a fast pace for a long
time.

Week 7

Sub
38 mins

Sunday 14 Mar

75 min run

Monday

Morning – 30 mins easy

Afternoon – 30 mins easy

Tuesday

3 sets of 4 x 300m at 3 km pace
(3:30) with 100 m jog recovery between efforts/3 mins standing recovery
between sets.

Wednesday

60 mins steady

Thursday

Morning – 30 mins easy

Afternoon – 30 mins easy

Friday

Rest

Saturday

20 x 1 min running up shallow hill
– walk back down recovery

Training Objectives

Big ‘interval sessions’ develop
the heart & lungs, build strength and develop the speed necessary to run
6 min per mile comfortably.

Week 8

Sub
38 mins

Sunday 21 Mar

45 mins
run/walk

Monday

45 mins Run

Tuesday

10 mins warm up – 10 x 200m with
200m walk/jog recovery– 10 min warm down.

Wednesday

30 mins easy

Thursday

30 mins easy

Friday

30 mins easy

Saturday

Rest

Training Objectives

Taper down for race.


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