10K RUNNING TRAINING PROGRAM FOR INTERMEDIATE COMPETITIVE RUNNERS
By Rick Morris
10K Training Program
This is a 12-week 10K training program that is designed to prepare an intermediate competitive runner to peak for a 10K race. The peak developed from this program may be maintained for approximately 1 to 3 weeks. After the completion of the 12-week cycle, there should be a short period of rest and reduced mileage, followed by the start of a new training cycle at a higher level.
An intermediate competitive runner is an athlete that has been racing for at least one season and has been following a structured training program for at least one season. The move between the beginning competitors program and the intermediate competitors program will require more high intensity workouts and a bit higher overall mileage. The difference between a beginning, intermediate and advanced competitor is not necessarly one of finishing time or place. It is more of a state of mind and the dedication to improvement
This 10K training program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.
The Workouts
This 10K training program contains rest days, easy runs, long runs, speed training workouts and lactate threshold workouts. This 10K training program is designed to build speed, improve speed endurance and increase both general and functional strength.
Easy Runs
Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.
Rest
Rest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.
Long Runs
Long runs are over distance runs or runs that are a bit longer than the goal distance. This type of run builds strength, endurance and improves the confidence to complete long race distances.
Speed Training
Speed training is short to medium length repeats that are run at paces that range from race pace to an all out effort. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances.
Lactate Threshold Workouts
Lactic acid is a natural by-product of energy production. Normally, excess lactic acid is converted to energy. When the intensity of your running reaches a certain point, more lactic acid is produced than your body can process. This causes a decrease in the efficiency of your muscles. The point at which lactic acid begins to accumulate in your muscles is your lactate threshold. The goal of these workouts is to raise your lactate threshold level.
Monday - Rest. Rest is not just a day off; it is an important and planned part of a training program. Rest allows your muscles to recover and strengthen.
Tuesday - 45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at an easy pace with 1 minute at 5K pace.
Wednesday - Run 3 miles easy. Avoid the temptation to increase your pace on these easy run days. You will have many opportunities to run hard. Run 4 acceleration strides.
Thursday - Standard warm up. Run 3 x 800 meters at 5 seconds per mile faster than your current 5K pace. Jog for 400 meters between repeats. Run 4 x 200 meters at full but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
Friday - Run 4 miles easy. Run 4 acceleration strides.
Saturday - Run 4 miles easy. Run 4 acceleration strides.
Sunday - Run 5 miles at an easy pace.
Week 2
Monday - Rest
Tuesday - Standard warm up, run 4 x 800 meter repeats at 5 seconds per mile faster than your 5K pace or 20 seconds per mile faster than 10K pace. Jog for 400 meters between repeats. Run 6 x 200 meter repeats at full but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
Wednesday - Run 4 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 6 x 400 meter repeats at 15 seconds per mile faster than your 5K pace. Jog for 400 meters between repeats. Run 4 x 200 meter repeats at full but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
Friday - Run 4 miles easy. Run 4 acceleration strides.
Saturday - Run 4 miles easy. Run 4 acceleration strides.
Sunday - Run 6 miles at an easy pace.
Week 3
Monday - Rest
Tuesday - Standard warm up. Run 3 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than your 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
Wednesday - Run 5 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 8 x 400 meter repeats at 15 seconds per mile faster than your current 5K pace. Jog for 400 meters between repeats. Run 4 x 200 meters at full, but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
Friday - Run 5 miles easy. Run 3 acceleration strides.
Saturday - Run 5 miles easy. Run 3 acceleration strides.
Sunday - Standard warm up. Run 5 miles at 20 seconds per mile slower than your 10K pace or 35 seconds per mile slower than your 5K pace.
Week 4
Monday - Rest
Tuesday - Standard warm up, run 8 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. Run up the hill at a pace that feels like 5K pace. Run 20 meters past the top of the hill and jog back down. Repeat this 6 times.
Wednesday - Run 5 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 2 x 800/1200 meter supersets. Run 800 meters at 5K pace then slow down to 10K pace for 1200 meters. Do not rest between the two distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Friday - Run 5 miles easy. Run 4 acceleration strides.
Saturday - Run 5 miles easy. Run 4 acceleration strides.
Sunday - Standard warm up. Run 6 miles at 20 seconds per mile slower than 10K pace or 35 seconds per mile slower than 5K pace.
Week 5
Monday - Rest
Tuesday - Standard warm up. Run 2 x 2400 meter repeats at 10K pace. Jog for 800 meters between repeats. Run 4 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Jog for 200 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
Wednesday - Run 6 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run for 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
Friday - Run 6 miles easy. Run 4 acceleration strides.
Saturday - Run 6 miles easy. Run 4 acceleration strides.
Sunday - Standard warm up. Run 8 miles at an easy pace.
Week 6
Monday - Rest
Tuesday - Standard warm up, run 10 x hill repeats. Run the repeats at what feels like 5K pace. Run 20 to 50 meters past the top of the hill. Jog back down.
Wednesday - Run 6 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 8 x 2 minute repeats at 20 seconds per mile faster than 5K pace. Run at a fast, but controlled pace. Concentrate on maintaining proper form. Jog for 2 minutes between repeats. Cool down with 800 meters of jogging.
Friday - Run 6 miles easy. Run 4 acceleration strides.
Saturday - Run 6 miles easy. Run 4 acceleration strides.
Sunday - Standard warm up. Run 7 miles at 20 seconds per mile slower than 10K pace or 35 seconds per mile slower than 5K pace.
Week 7
Monday - Rest
Tuesday - Standard warm up, run 4 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than your 5K pace. Jog 400 meters between repeats. Cool down with 800 meters of jogging.
Wednesday - Run 7 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 3 x 800/1200 meter supersets. Run 800 meters at 5K pace, then slow down to 10K pace for 1200 meters. Do not rest between the two distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Friday - Run 7 miles easy. Run 4 acceleration strides.
Saturday - Run 7 miles easy. Run 4 acceleration strides.
Sunday - Run 10 miles. Run the first 8 miles at an easy pace, then speed up to goal 10K pace for the last two miles.
Week 8
Monday - Rest
Tuesday - Standard warm up. Run 2 x 3200 meter repeats at 10K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Wednesday - Run 7 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 30 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
Friday - Run 7 miles easy. Run 4 acceleration strides.
Saturday - Run 7 miles easy. Run 4 acceleration strides.
Sunday - Standard warm up. Run 8 miles at 15 seconds per mile slower than 10K pace.
Week 9
Monday - Rest
Tuesday - Standard warm up, run 5 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging. If you are having trouble maintaining your pace, increase the distance of your recovery jogs.
Wednesday - Run 7 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 3 x 800/1600 meter supersets. Run 800 meters at 5K pace, then slow down to 10K pace for 1600 meters. Do not rest between the distances. Recover with 800 meters at an easy pace between the sets. Cool down with 800 meters at an easy pace.
Friday - Run 7 miles easy. Run 4 acceleration strides.
Saturday - Run 7 miles easy. Run 4 acceleration strides.
Sunday - Standard warm up. Run 5000 meters at 10K pace or 15 seconds per mile slower than 5K pace.
Week 10
Monday - Rest
Tuesday - Standard warm up. Run 3 x 1600 meter repeats at 10K pace. After finishing the third 1600 meter repeat, immediately speed up to 5K pace for 800 meters. Do not rest between the third 1600 meter repeat and the 800 meters. Cool down with 800 meters at an easy pace.
Wednesday - Run 7 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 1 x 400/800/2400/800/400 superset. Run 400 meters at 10 seconds per mile faster than 5K pace, 800 meters at 5K pace, 2400 meters at 10K pace, 800 meters at 5K pace and 400 meters at 10 seconds per mile faster than 5K pace. Do not rest between the distances. Cool down with 800 meters at an easy pace.
Friday - Run 8 miles easy. Run 4 acceleration strides.
Saturday - Run 7 miles easy. Run 4 acceleration strides.
Sunday - Standard warm up. Run 12 miles. Run the first ten miles at an easy pace and the last two miles at goal 10K race pace.
Week 11
Monday - Rest
Tuesday - Standard warm up. Run 6 x 1600 meter repeats at 5 seconds per mile faster than 10K pace or 10 seconds per mile slower than 5K pace. Jog for 400 meters between repeats. Jog for 800 meters to cool down.
Wednesday - Run 7 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run Run 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at 20 seconds per mile slower than 10K pace. Cool down with 800 meters at an easy pace.
Friday - Run 8 miles easy. Run 4 acceleration strides.
Saturday - Run 4 miles easy. Run 4 acceleration strides.
Sunday - Run 8 miles at an easy pace.
Week 12
Monday - Rest
Tuesday - Standard warm up. Run 2 x 800/1600 meter supersets. Run 800 meters at 5K pace, then slow down to 10K pace for 1600 meters. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Wednesday - Run 3 miles easy. Run 4 acceleration strides.
Thursday - Standard warm up. Run 2 x 1600 meter repeats at 10K pace. Cool down with 800 meters at an easy pace.
Friday - Run 3 miles easy. Run 4 acceleration strides.
