10K Race Advice

10 kilometres is the ideal distance over which to test your endurance and speed.  For newer runners it is a challenging, but achievable target and for those more experienced it is a great sharpener and provides a good focus on speed.

For those attempting the distance for the first time it represents a jump up from the 5k distance but you can still fit the training in around a busy lifestyle and family commitments.

For improvers the 10k is about speed endurance: running a bit faster for longer.  To achieve this you need a balance of speed sessions that improve aerobic capacity and lactate threshold.

Ideally you need to do 3 or 4 sessions a week including 1 or 2 harder sets based around speed as well as a longer run to build endurance.  Also work on running form as this helps towards a more efficient running style and can help in the avoidance of injuries.

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 400m reps – 4 (b) or 5 (i) x 400m with 200m recovery, 2 sets (3mins easy between each)
Session 2 30-40 minutes easy
Session 3 Hills – 10x60sec hill efforts, walk back recovery
Session 4 Easy Run: (b) 35-45 minutes (i) 45-50 minutes
Week 2 Session 1 Longer reps: (b) 5x4minutes with I minute easy
Session 2 35-45 minutes easy
Session 3 3 mile fartlek with mile warm up & cool down.
Session 4 Easy Run: (b) 40-50 minutes (i) 50-60 minutes
Week 3 Session 1 800m reps – 4 (b) or 5 (i) x 800m with 400m recovery
Session 2 45 minutes easy
Session 3 pyramid (in minutes): 1/2/3/4/3/2/1 fast, follow each with 1 minute easy
Session 4 Easy Run: (b) 50-60 minutes (i) 60-70 minutes
Week 4 Session 1 2 mile easy, then 2 mile at race pace, mile easy
Session 2 50 minutes easy
Session 3 3mins fast/ 1minute easy/ 2minutes fast/1 minute easy – 4 repeats
Session 4 Easy Run: 60-70 minutes, include 5 x 1minute bursts at race pace
Week 5 Session 1 mile reps 3 (b) or 4 (i) x 1 mile at race pace, 400m easy
Session 2 45 minutes easy
Session 3 Hills – 10x60sec hill efforts, walk back recovery
Session 4 Easy Run: (b) 50-60 minutes (i) 60-70 minutes , last 2 miles at target race pace
Week 6 Session 1 400m reps – 5 (b) or 6 (i) x 400m with 200m recovery, 2 sets (3mins easy between each)
Session 2 50 – 60 minutes easy
Session 3 4 minutes fast /2 minutes easy , repeat x5
Session 4 Easy Run: 70-80 minutes
Week 7 Session 1 2 x 2miles at race pace, 5 minutes easy between each
Session 2 40 minutes easy
Session 3 45-60 minutes fartlek
Session 4 Easy Run: (b) 50-60 minutes (i) 60-70 minutes, last 10 minutes at target race pace
Week 8 Session 1 6x400m at race pace, 200m easy between each
Session 2 30 minutes easy with 5x100m strides (controlled faster surges)
Session 3 mile easy/mile at race pace/mile easy
Session 4 Race!