10k Race Training Program – 10 Weeks to 10k Races under 50 Minutes

This 10K Race Program Will Get You Razor-Sharp And Race-Ready In 10 Weeks

Because 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 actual 10k races.

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

  • Tuesday: 800m x 4 with 2min. recovery jog between
  • Thursday: 50min.
  • Saturday: 20 min. tempo run
  • Sunday: 70min.

Week 2

  • Tuesday: 600m x 5 with 2min. recovery jog between
  • Thursday: 60min.
  • Saturday: 4 x 1 mile(1600m) with 1min. jog between
  • Sunday: 70min.

Week 3

  • Tuesday: 400m x 8 with 2min. recovery jog between
  • Thursday: 65min.
  • Saturday: 2 x 2 mile(1600m) with 2min. jog between
  • Sunday: 85min.

Week 4

  • Tuesday: 400m x 5 with 1min. recovery jog between
  • Thursday: 70min.
  • Saturday: 10min. tempo with 1min. jog, 5min. tempo with 1min. jog, 10min. tempo
  • Sunday: 90min.

Week 5

  • Tuesday: 10 x 1min.20sec. hill repeats
  • Thursday: 70min.
  • Saturday: 5k time trial
  • Sunday: 90min.

Week 6

  • Tuesday: 600m x 4 with 600m recovery jog between
  • Thursday: 70min.
  • Saturday: 400m x 12 at 5k race pace with 100m recovery jog between
  • Sunday: 90min.

Week 7

  • Tuesday: 10 x 1min.20sec. hill repeats
  • Thursday: 70min.
  • Saturday: 2 x 1200m with 3min. jog between; 3 x 400m with 1min. jog between
  • Sunday: 90min.

Week 8

  • Tuesday: 200m x 6 with 200m recovery jog between
  • Thursday: 50min.
  • Saturday: 5K ROAD RACE
  • Sunday: 50 to 60min. easy

Week 9

  • Tuesday: 8 x 300m at mile race pace with 300m jog between
  • Thursday: 70min.
  • Saturday: 2 x 1200m with 3min. jog between; 3 x 400m with 1min. jog between
  • Sunday: 85min.

Week 10

  • Tuesday: 6 x 200m with 200m recovery jog between
  • Thursday: 50min.
  • Saturday: 10K RACE
  • Sunday: rest

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.

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