10K Training Plan: 35-50 Miles per Week
12 weeks - $24.99
Total Miles: 205
Total Miles: 205
Choose this plan if you regularly run between 30 and 40 miles a week with some quality. You won’t be running much more than usual in this program, but your training emphases will shift to building the key types of aerobic fitness needed to hold a fast pace for 10K. You’ll emerge from this 12-week plan readier than ever to really nail one of the classic road race distances.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Week 01: Day Off
No running today. Think of today as one where your fitness advances because your body has a chance to consolidate the gains from your recent hard work. Today would be a good day for yoga or a longer-than-usual stretching session.
No running today. Think of today as one where your fitness advances because your body has a chance to consolidate the gains from your recent hard work. Today would be a good day for yoga or a longer-than-usual stretching session.
Workout #2 : Run
Wk. 01 (35 miles): Progression Run
Start at the easy jogging pace you would start a pre-race warm-up at. Spend the first mile or so getting up to your normal easy-day running pace, then keep increasing the intensity about every mile or 10 minutes, so that you move through easy pace to steady aerobic pace on up to marathon pace and faster. Don’t force the pace changes; let your body respond as the increased pace feels doable. If you’re feeling good, you’ll find that by the last mile or last few minutes of the run you’ll be running somewhere between marathon race pace and 5K race pace, and with not much more effort than it took to run slower earlier in the run.
Start at the easy jogging pace you would start a pre-race warm-up at. Spend the first mile or so getting up to your normal easy-day running pace, then keep increasing the intensity about every mile or 10 minutes, so that you move through easy pace to steady aerobic pace on up to marathon pace and faster. Don’t force the pace changes; let your body respond as the increased pace feels doable. If you’re feeling good, you’ll find that by the last mile or last few minutes of the run you’ll be running somewhere between marathon race pace and 5K race pace, and with not much more effort than it took to run slower earlier in the run.
Workout #3 : Run
Week 01: Recovery Run
Depending on your weekly mileage goal, run 3-6 miles at an easy recovery pace. At this pace you should be able to converse easily with your running partner (or with yourself). You should feel more energetic at the end of the run than you did at the beginning.
Depending on your weekly mileage goal, run 3-6 miles at an easy recovery pace. At this pace you should be able to converse easily with your running partner (or with yourself). You should feel more energetic at the end of the run than you did at the beginning.
Workout #4 : Run
Wk. 01 (35 miles): Quality Work
Planned Time: 0:00:00
6 x 800m @ 5K race pace w/ 400m recovery jog between After a warm-up of 2-3 miles, run 6 800-meter repeats at your current 5K race pace (i.e., what you could run today for the distance on a flat course in good weather). Jog 400 meters after each repeat to recover. You can convert this workout to a non-track setting by changing the fast and recovery segments to their time equivalent., such as 6 3-minute hard bouts with 2-minute recovery jogs between. Finish the workout with a cooldown of 1-3 miles.
Planned Time: 0:00:00
6 x 800m @ 5K race pace w/ 400m recovery jog between After a warm-up of 2-3 miles, run 6 800-meter repeats at your current 5K race pace (i.e., what you could run today for the distance on a flat course in good weather). Jog 400 meters after each repeat to recover. You can convert this workout to a non-track setting by changing the fast and recovery segments to their time equivalent., such as 6 3-minute hard bouts with 2-minute recovery jogs between. Finish the workout with a cooldown of 1-3 miles.
Workout #5 : Run
Week 01: Recovery Run
Depending on your weekly mileage goal, run 3-6 miles at an easy recovery pace. At this pace you should be able to converse easily with your running partner (or with yourself). You should feel more energetic at the end of the run than you did at the beginning.
Depending on your weekly mileage goal, run 3-6 miles at an easy recovery pace. At this pace you should be able to converse easily with your running partner (or with yourself). You should feel more energetic at the end of the run than you did at the beginning.
Workout #6 : Run
Wk. 01 (35 miles): Turnover Work
10 x 100m strides after an easy run Immediately following or in the last couple miles of an easy run, run 10 100-meter segments at a fast but relaxed pace, about the pace you could maintain for a mile. Concentrate on quick turnover, good running form and not straining. If at all possible, do the strides on a flat, level surface. Take as much time between the strides as you need to run the next one with the same relaxed but fast form.
10 x 100m strides after an easy run Immediately following or in the last couple miles of an easy run, run 10 100-meter segments at a fast but relaxed pace, about the pace you could maintain for a mile. Concentrate on quick turnover, good running form and not straining. If at all possible, do the strides on a flat, level surface. Take as much time between the strides as you need to run the next one with the same relaxed but fast form.
Workout #7 : Run
Wk. 01 (35 miles): Longest Run
A steady aerobic run done at between 1 minute to 2 minutes per mile slower than your goal 10K race pace. Start at the slower end of that scale; once you’re feeling looser and warmed up, gradually pick up your pace to the faster end of that range. For example, if your goal 10K pace is 6:30 per mile, on most of your long runs you would want to start out at around 8:30 per mile and work your way down to doing the bulk of the run at around 7:45 per mile pace. If you’re feeling frisky, it’s OK to bring things down to the fastest end of that range—in this case, around 7:30 pace—for the last part of your run. For the most part, though, bear in mind that long runs in 10K training should be easier rather than harder. The point is to get the miles on your legs but not have them detract from your harder workouts.
A steady aerobic run done at between 1 minute to 2 minutes per mile slower than your goal 10K race pace. Start at the slower end of that scale; once you’re feeling looser and warmed up, gradually pick up your pace to the faster end of that range. For example, if your goal 10K pace is 6:30 per mile, on most of your long runs you would want to start out at around 8:30 per mile and work your way down to doing the bulk of the run at around 7:45 per mile pace. If you’re feeling frisky, it’s OK to bring things down to the fastest end of that range—in this case, around 7:30 pace—for the last part of your run. For the most part, though, bear in mind that long runs in 10K training should be easier rather than harder. The point is to get the miles on your legs but not have them detract from your harder workouts.
Workout #8 : Run
Week 02: Day Off
No running today. Think of today as one where your fitness advances because your body has a chance to consolidate the gains from your recent hard work. Today would be a good day for yoga or a longer-than-usual stretching session.
No running today. Think of today as one where your fitness advances because your body has a chance to consolidate the gains from your recent hard work. Today would be a good day for yoga or a longer-than-usual stretching session.
Workout #9 : Run
Wk. 02 (35 miles): Progression Run
Start at the easy jogging pace you would start a pre-race warm-up at. Spend the first mile or so getting up to your normal easy-day running pace, then keep increasing the intensity about every mile or 10 minutes, so that you move through easy pace to steady aerobic pace on up to marathon pace and faster. Don’t force the pace changes; let your body respond as the increased pace feels doable. If you’re feeling good, you’ll find that by the last mile or last few minutes of the run you’ll be running somewhere between marathon race pace and 5K race pace, and with not much more effort than it took to run slower earlier in the run.
Start at the easy jogging pace you would start a pre-race warm-up at. Spend the first mile or so getting up to your normal easy-day running pace, then keep increasing the intensity about every mile or 10 minutes, so that you move through easy pace to steady aerobic pace on up to marathon pace and faster. Don’t force the pace changes; let your body respond as the increased pace feels doable. If you’re feeling good, you’ll find that by the last mile or last few minutes of the run you’ll be running somewhere between marathon race pace and 5K race pace, and with not much more effort than it took to run slower earlier in the run.