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A 10K Training Program To Get Across The Line In Under An Hour
This 10k training program assumes that you have completed a few 5k's and are averaging in the region of 20 to 25 km's per week.My 10k training program uses fartleks in it, if you are not familiar with this method of training
please check this article out.
As with all training programs, listen to your body, if you are feeling tired all the time you may need to take an extra days rest. Rather be fully rested and ready to go for your next session Last but not least, make sure to stretch before and after your sessions, this will make your 10k training a whole lot easier. Start your 10k training now and crack that 60 minute barrier. Week 1- Day 1: Rest
- Day 2: Fartleks, 2km slow warm up, 4 x 45sec. hard 3 min easy recovery in between, 2km cool-down
- Day 3: 4 - 6km easy at about 6:30 per km.
- Day 4: 5 -7 km easy at about 6:30 per km.
- Day 5: Rest
- Day 6: Fartleks, 2km slow warm up, 3 x 90sec. hard 6 min easy recovery in between, 2km cool-down
- Day 7: 8 - 9 km easy at about 6:30 per km
Week 2- Day 1: Rest
- Day 2: Fartleks, 2km slow warm up, 6 x 1min. hard 4 min easy recovery in between, 2km cool-down
- Day 3: 5 - 7km easy at about 6:30 per km.
- Day 4: Track, 2km slow warm up, 4 x 200m in 62sec. 2 min easy recovery in between, 2km cool-down
- Day 5: Rest
- Day 6: Fartleks, 2km slow warm up, 6 x 30sec. hard 3 min easy recovery in between, 2km cool-down
- Day 7: 8 - 10km easy at about 6:30 per km
Week 3- Day 1: Rest
- Day 2: Track, 2km slow warm up, 4 x 400m in 2:13 2 min easy recovery in between, 2km cool-down
- Day 3: 6km easy at about 6:00 per km.
- Day 4: Fartleks, 2km slow warm up, 6 x 30sec. hard 3 min easy recovery in between, 2km cool-down
- Day 5: Rest
- Day 6: Road, 2km slow warm up, 2 - 3 1km in 5:25 3 min easy recovery in between, 2km cool-down
- Day 7: 9 - 10km easy at about 6:30 per km
Week 4- Day 1: Rest
- Day 2: 6km easy at about 6:00 per km.
- Day 3: Road, 2km slow warm up, 3 1km in 5:10 3 min easy recovery in between, 2km cool-down
- Day 4: Rest
- Day 5: 7km easy at about 6:30 per km.
- Day 6: Track, 2km slow warm up, 5 x 200m in 59sec. 2 min easy recovery in between, 2km cool-down
- Day 7: 12 - 13km easy at about 6:30 per km
Week 5- Day 1: Rest
- Day 2: Track, 2km slow warm up, 6 x 400m in 2:05 2 min easy recovery in between, 2km cool-down
- Day 3: 6 - 8km easy at about 6:30 per km.
- Day 4: Fartlek, 2km slow warm up, 4 x 1km in 5:25 per km 3 min easy recovery in between, 2km cool-down
- Day 5: Rest
- Day 6: Track, 2km slow warm up, 8 x 200m in 59sec. 2 min easy recovery in between, 2km cool-down
- Day 7: 9 - 10km easy at about 6:30 per km
Week 6- Day 1: Rest
- Day 2: Track, 2km slow warm up, 4 x 400m in 2:13 2 min easy recovery in between, 2km cool-down
- Day 3: Fartlek, 2km slow warm up, 3 x 30sec. hard 3 min easy recovery in between, 2km cool-down .
- Day 4: 3 -4km at about 6:00 per km
- Day 5: Rest
- Day 6: 2km slow warm up, then 3 x 200m in 66sec. 2km cool-down
- Day 7: 10KM RACE
You can also download this training program in pdf format. Feel free to make a donation for this training program, not required but highly appreciated. click to download sub 1 hour 10k training
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