10 Mile Race Advice

10 mile races have a long history although they are less frequently raced now. For many they offer an ideal stepping stone between the 10k and the half marathon.

The 10miler is a challenge for both speed and endurance yet is within the reach of anyone who can train at least 4 days a week.  Naturally it is a step up for those new to the distance, consequently it requires a weekly higher mileage as well as the speed work to compliment the endurance base.  However if you can comfortably run around 5 miles then with adequate time to prepare the challenge is awaiting you!

Suggested Plan:
Always warm up with some easy running and dynamic drills
The pace on easy and long runs should be very relaxed (conversational) as these build endurance. Training too hard leaves the body tired for the harder speed sessions.

Details (b) beginners (i) improvers
Week 1 Session 1 800m reps: 4 (b) or 5 (i) x 800m at race pace with 400m recovery
Session 2 4-5 miles easy
Session 3 Hills – 2 sets of 8x60sec hill efforts, walk back recovery. 3 mins rest between the 2 sets
Session 4 Easy Run: (b) 6 miles (i) 7 miles
Week 2 Session 1 KM reps: 3 (b) or 4 (i) x 1km at race pace with 400m recovery
Session 2 5-6 miles easy
Session 3 400m reps: 6 (b) or 8 (i) x 400m at 10k pace with 200m recovery
Session 4 Easy Run: (b) 7 miles (i) 8 miles – run the last 2-3 miles at target 10m pace
Week 3 Session 1 Mile reps 3 (b) or 4 (i) x 1 mile at race pace, 400m recovery
Session 2 5-6 miles easy
Session 3 Steady Hills – 2 sets of 12 minutes hill running , 4 minutes easy between each set
Session 4 Easy Run: (b) 8 miles (i) 9 miles
Week 4 Session 1 1200 reps: 3 (b) or 4 (i) x 1km at race pace with 400m recovery
Session 2 6-7 miles easy
Session 3 Tempo run: 4 miles at target race pace
Session 4 Easy Run: (b) 8 miles (i) 9 miles – run the last 2-3 miles at target 10m pace
Week 5 Session 1 Mile reps 3 (b) or 4 (i) x 1 mile at race pace, 400m recovery
Session 2 5-6 miles easy
Session 3 5km time trial (park run) or 5km paced run at 5-10k pace
Session 4 Easy Run: (b) 7 miles (i) 8 miles
Week 6 Session 1 3 x 2km at race pace, 5 minutes easy between each
Session 2 6-7 miles easy
Session 3 Tempo run: 4 miles at target race pace
Session 4 Easy Run: (b) 9 miles (i) 10 miles – run the last 2-3 miles at target 10m pace
Week 7 Session 1 Mile reps 4 (b) or 5 (i) x 1 mile at race pace, 400m recovery
Session 2 4-5 miles easy
Session 3 4 miles easy with 6x100m strides (accelerate to mile pace, hold, ease back)
Session 4 Easy Run: (b) 7 miles (i) 8 miles
Week 8 Session 1 mile easy/3 miles at race pace/mile easy
Session 2 3 miles easy
Session 3 4 miles easy with 6x100m strides (accelerate to mile pace, hold, ease back)
Session 4 Race!