Running your best 10K requires a combination of running strength, running power, foot speed, a lofty lactate turn point, a high VO2 max and fine tuned running economy. There isn't any one workout that will maximize all of those running systems, but hill training comes very close. Hill running does a great job of improve your running strength, power and running economy as well as building your lactate turn point. Hill training is tough but the results are well worth the effort. Here are some hill training runs designed specifically for the 10K distance.
10K Hill Sprints
This hill sprinting workout is a training run that doesn't change much as your goal race changes. The purpose of this very high intensity workout is to build your running strength, power and speed. Your pace during this workout is at nearly all out pace and is anaerobic in nature. The goal is to maximize your strength and power gains rather than improve endurance so the workout can be used for all distances from the mile to the marathon.
Description: Run 8 to 15 repeats of about 150 meters up a steep hill of 10% to 15% elevation. Run at the fastest pace you can maintain for the repeat. For your first attempt at this hill workout do 8 repetitions and gradually build up your number of reps as you get stronger and fitter.
Pace: The fastest pace you can maintain on each work repeats
Recovery: Recover between each hill repeat by walking or running at a very easy pace down the hill. As soon as you reach your starting point at the bottom of the hill turn around at begin your next repeat.
10K Hill Power Runs
For this 10K hill training you will need to find a hill that is around 400 meters in length and with a moderate to steep elevation of around 10% incline.
Description: Run 4 to 10 repeats of 400 meters up a moderate to steep hill of around 8% to 12% elevation. Concentrate on maintaining a strong steady pace throughout this hill climb.
Pace: Try to maintain a pace that is just a bit faster than your current 10K race pace.
Recovery: Recover by walking or jogging down the hill at an easy pace. Begin your next repeat as soon as you reach your starting point at the bottom of the hill.
10K Hill Lactate Builders
This hill workout is not only a great 10K specific workout but it is also an excellent training run to build and improve your lactate turn point.
Description: Run four to eight 800 meter hill repeats up a moderate to steep hill of between 8% and 12% elevation.
Pace: Run at a pace that is a close to your current 10K pace as you can maintain.
Recovery: Recover by jogging down the hill at an easy pace. Turn around when you reach the bottom of the hill and begin your next repeat.
10K Hill Accelerators
If you're training for a 10K race you need to develop your ability to not only maintain a quality pace but increase your pace during the final sprint to the finish. This 10K hill training run will help develop your finishing kick and your ability to run at a hard pace when fatigued.
Description: Run 800 to 1000 meters up a hill of moderate incline of between 5% and 8%. Begin your hill run at approximately 10K pace and gradually increase your pace so that you are running at mile pace for the final 100 meters. Perform 3 to 6 of these repeats.
Pace: Steady acceleration from current 10K pace to mile pace.
Recovery: Recover between each repeat by jogging down the hill. Begin your next repeat upon reaching your starting point at the bottom of the hill.
10K Hill Tempo Run
You'll need to find a long steady climb for this hill training session. If you can't find a long hill, do this one on your treadmill.
Description: Run 10 kilometers up a moderate hill of 5% to 8% incline. Run at a steady tempo pace or between 10K pace and 30 seconds per mile slower than 10K pace.
Pace: Strong tempo pace or between 10K race pace and 30 seconds slower than 10K pace.
Recovery: This is a steady state workout. There is no recovery. After completing your hill climb run down the hill at an easy pace.
