10K Training Plan
10K Training Plan
Jan 14, 2020
nike.com
In my opinion, running 10km of intervals at 10km race pace is too tough a session for most runners But if you are preparing for a 10km race, I believe running intervals on the track or the road, that total up to 8km, at your target race pace, is sustainable, once a week, for about 6 weeks. I recommend starting them about 8 weeks out from race day to allow time for a taper. As for rest, I like to use a 2:1 ratio to start with. So if you run 2km in 8mins take 4 mins rest Note: if possible try redu
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In my opinion, running 10km of intervals at 10km race pace is too …
44.5K viewsFeb 21, 2025
FacebookTriathlon & Running Coach
10m Sprint Test
5:07
10m Sprint Test
Jan 26, 2016
scienceforsport.com
In my opinion, trying to run 10km of intervals at full 10km race pace is too much for most runners. If you are preparing for a 10km race, a better approach is to run intervals on the track or road that total around 8km at your target race pace. This is sustainable once a week for about six weeks. Start these sessions roughly eight weeks before race day so you have time to build the work and still taper properly. For rest, I like a two to one ratio. If you run 2km in eight minutes, take four minu
0:20
In my opinion, trying to run 10km of intervals at full 10km race pace is …
46K views3 months ago
FacebookTriathlon & Running Coach
RUN A FASTER 10km using these sessions Do you want to get a 10km PR ? Do you want to drop your running partner? Or do you just want your running to feel easier at a faster pace ? TRAINING NEEDS STRUCTURE If you have no structure to your current training, why not follow this very simple plan to improve your 10km time in only 6 weeks 💥 IMPORTANT RULES: 💥 1. Always make sure at least 80% of your training is at an aerobic pace. A pace that you can talk at without any problems. 😉 2. PUT at least O
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RUN A FASTER 10km using these sessions Do you want to get a 10k…
45.1K viewsOct 23, 2024
FacebookTriathlon & Running Coach
If you’re looking to improve your 10km time, but not sure where to start, here are 5 workouts to include in your training block: As an example, I will be using “sub 40” as a goal, with target pace being 4:00/km. 1) 12 x 400m (45s) FASTER than goal 10km pace. Short intervals with short recovery, aiming to be running these significantly quicker than goal 10km pace. 3:40-45/km with a sub 40 goal. 2) 4 x 2km (90s) TARGET 10km pace work. Longer intervals, aiming to be running these at approximately g
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If you’re looking to improve your 10km time, but not sure where to s…
38.1K viewsJul 28, 2024
FacebookTriathlon & Running Coach
With 2 months to go before a 10km race, I usually start my serious speed work. I find that 10km of intervals is a bit too much for most runners. But running 8km ( about 5miles) and breaking into 5 intervals of 1600m ( 1mile) with a rest between, becomes very realistic to hold your target race pace. If you follow my posts regularly, you will know by now, I typically like the rest period to be around half of the interval time. So if 1600m takes you 8mins, you will rest for 4mins. With a long rest
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With 2 months to go before a 10km race, I usually start my serious sp…
184.8K views5 months ago
FacebookTriathlon & Running Coach
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