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Advanced 10K Training Plan for Competitive Runners

By Rick Morris

The 10K distance throws a number of challenges at advanced competitive runners. Shorter races, such as 2 mile or 5K runs, challenge your speed and speed endurance while giving you somewhat of a break on the endurance end. Longer marathon and half marathon races place more of a challenge on stamina and endurance, so you can get by on less than optimal speed and speed endurance. On the other hand, the 10K distance is relentless in it's demands on speed, speed endurance, stamina and pure endurance. In order to maximize your fitness levels in all of those systems you need to train at a number of speeds, distance and intensity levels throughout your training plan.

This advanced level 10K training plan places a lot of emphasis on compound sets and fast finish runs because of the multi functional attributes of that type of training. These types of training runs work multiple systems in one workout, saving you time and stress on your body. This 10K schedule also includes hill training to build running strength, pure long runs for endurance and high intensity speed training.

The paces included in this training plan include easy pace runs, tempo or moderately hard training runs, 10K or moderately hard pace runs, 5K or hard pace and 3K or very hard pace. Some full pace or sprint workouts are also included. I would suggest using your current race pace to judge training intensity. I believe that race pace is the most accurate way to train as well as being a self adjusting method. Perceived exertion is also a good alternative if you don't know your current race pace.

 

 

Before beginning these training runs, warm up with around 5 minute of easy running followed by a series of dynamic drills. After your training run, cool down with 5 to 8 100 meter accelerating strides and some static stretching.

 

10K Training Schedule for Advanced Competitive Runners
Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1 Rest or Cross Train  Run 42 minutes alternating between 5 minutes at easy pace and 1 minute at 5K or hard pace  4 miles at easy pace  4 x 800 meter repeats at 5K or hard pace. Run 200 meters at easy pace between each repeat. Then run 4 x 200 meter repeats at full but relaxed and controlled speed. Run 100 meters at easy pace between each 200 meter repeat  4 miles at easy pace  4 miles at easy pace  6 miles at easy pace
2 Rest or Cross Train  3 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace   8 x 400 meter repeats at 3K or very hard pace. Run 200 meters at easy pace between each repeat. Then run 6 x 200 meter repeats at full but relaxed and controlled speed. Run 100 meters at easy pace between each 200 meter repeat  5 miles at easy pace  4 miles at easy pace  30 minutes at tempo or moderate pace
3 Rest or Cross Train  4 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace  2 x 800/1200 meter compound sets. Run the 800 meters at 5K or hard pace and the 1200 meters at 10K or moderately hard pace. No rest between components. Rest for 2 minutes between each compound set.  5 miles at easy pace  5 miles at easy pace  7 miles at easy pace
4 Rest or Cross Train  Run 8 x 100 meter hill repeats up a steep hill. Run at what feels like a very hard pace. Run down the hill at easy pace for recovery. No other recovery  4 miles at easy pace  3 x 800/1200 meter compound sets. Run the 800 meters at 5K or hard pace and the 1200 meters at 10K or moderately hard pace. No rest between components. Rest for 2 minutes between each compound set.  6 miles at easy pace  6 miles at easy pace  35 minutes at tempo or moderate pace
5 Rest or Cross Train  5 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace  Run 20 minutes alternating between 30 seconds at 3K or very hard pace and 30 seconds at easy pace  6 miles at easy pace  6 miles at easy pace  8 miles at easy pace
6 Rest or Cross Train   Run 10 x 100 meter hill repeats up a steep hill. Run at what feels like a very hard pace. Run down the hill at easy pace for recovery. No other recovery  4 miles at easy pace  Run 8 x 2 minute repeats at 3K or very hard pace. Run 2 minutes at easy pace between each hard repeat  7 miles at easy pace  6 miles at easy pace  40 minutes at tempo or moderate pace
7 Rest or Cross Train  5 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace  Run 2 x 400/800/1600 meter compound sets. Run the 400 meters at 3K or very hard pace, the 800 meters at 5K or hard pace and the 1600 meters at 10K or moderately hard pace. No rest between segments. Rest 2 minutes between each compound set.  7 miles at easy pace  Rest  10 miles. Run the first 9 miles at easy pace and the final mile at 10K or moderately hard pace
8 Rest or Cross Train   2 x 3200 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace  Run 30 minutes alternating between 30 seconds at 3K or very hard pace and 30 seconds at easy pace  8 miles at easy pace  6 miles at easy pace  45 minutes at tempo or moderate pace
9 Rest or Cross Train  Run 10 x 100 meter hill repeats up a steep hill. Run at what feels like a very hard pace. Run down the hill at 10K or moderately hard pace for recovery. No other recovery  4 miles at easy pace  Run 3 x 400/800/1600 meter compound sets. Run the 400 meters at 3K or very hard pace, the 800 meters at 5K or hard pace and the 1600 meters at 10K or moderately hard pace. No rest between segments. Rest 2 minutes between each compound set.  8 miles at easy pace  Rest  12 miles. Run the first 10 miles at easy pace and the last 2 miles at 10K or moderately hard pace
10 Rest or Cross Train 6 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace Run 1 x 400/800/2400/800/400 meter compound set. Run the 400 meters at 3K or very hard pace, the 800 meters at 5K or hard pace and the 2400 meters at 10K or moderately hard pace. No rest between segments.  9 miles at easy pace  6 miles at easy pace  50 minutes at tempo or moderate pace
11 Rest or Cross Train   3 x 2400 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  4 miles at easy pace  Run 20 minutes alternating between 30 seconds at 3K or very hard pace and 30 seconds at tempo or moderate pace  6 miles at easy pace  Rest  14 miles. Run the first 11 miles at easy pace and the last 3 miles at 10K or moderately hard pace.
12 Rest or Cross Train  Run 5000 meters at 10K or moderately hard pace  4 miles at easy pace   3 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat  3 miles at easy pace  Rest  Race Day!

 

 

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