This 10K Race Program Will Get You Razor-Sharp And Race-Ready In 10 WeeksBecause a 10k race requires intense effort, two of your weekly runs will be faster paced.A speed-endurance session and a strength-endurance session. These should preferably done on a track. How hard or how fast-paced should your intervals be? To make it as simple as possible we will work on a perceived effort scale. Zero, your asleep to 100, maximum race effort. The Tuesday speed-endurance sessions should be done at 80 to 90 percent effort. The Saturday tempo sessions should be dome at 70 to 80 percent effort. Stretch and warm up properly before and after these sessions, and try to keep an even pace throughout the session. Don't go charging out the gate for each of these workouts you won't even reach the starting line of the actual 10k race. Thursdays and Saturdays Long runs are to be done at 60 percent effort, at a steady comfortable pace. Lastly, Monday rest. Wednesday 40-50 min. easy or rest and Friday rest. Week 1
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You can also download this training program in pdf format. Feel free to make a donation for this training program, not a necessity but most welcome. click here to download the sub 50min 10k training
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