Advanced 10K Running Program

Set a new challenge, break another time barrier or go for a top ten finish and improve your performance. Well done on making a commitment to bumping up your effort! Stepping outside your comfort zone isn't easy.


Notes on the Program

Covert Mileage
You'll notice the workouts are in miles. Click here for distances in kilometers.

Flexibility
Some days we feel tired, other days we're strong. With the ranges in this Advanced 10K running program choose what's best for you. Swap the running and rest days so they fit into your life. If you need extra days off take them, don't feel pressure to hit the mileage totals every day or week.

Running Together
Training with others can help you get out the door or finish a tough workout. Adjust this program so you can run together and all get to your 10K goals.

Some days you might start first in the interval workout so your faster friend can try and catch you. You might run a few miles with a running partner who's having a short run, and then keep going.

Hard/Easy Rule
You'll see that each hard day e.g. intervals or long run is followed by easy running or a rest day. Sticking to this habit will help you recover from these workouts and stay injury free.

Rest Days
Giving your muscles a day off from running helps them get stronger. These days are important to prevent injuries. If you want to do something on rest days try a low-impact cross training workout.

Warm Up and Cool Down
The daily distances include your 5-10 minutes of easy running to warm up and cool down. Get started with some warm up exercises. Remember to spend some time stretching after your workouts.

Run Easy
You'll run most of your runs at a relaxed and conversational pace. If you can't talk to your running partners you're probably moving too fast.

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You can also include pickups e.g. 8-10 of 30-40 second faster efforts during some of your long runs. This change of pace helps break up the long run and improves your leg speed.

Intervals
Follow this advice on interval training e.g. pace, recovery, etc. You'll run most of your intervals at 10K pace or slighter quicker. As you get further along in the program you may want to adjust this pace to your new 10K race goal.

Fartlek
You'll use fartlek runs for some of your faster workouts. Read these tips on fartlek training.

Hill Running
To build power and endurance you'll run some hill workouts.
Click here for advice on how to run hills.

Strides
These are short bursts of 30-40 seconds of quicker running to boost fast leg turn over. Do the strides towards the end of your easy run, before your cool down. Make sure you run them on a flat and even surface. Run them relaxed, with good running form and without straining. Run easy between each one catching your breath and then start again.

Tempo Run
These workouts help prepare you for racing by running at a fast even pace for a few miles. After a good warm up you'll run at 80-85% of your maximum effort, working hard but not flat out.
Click here for instructions on tempo runs.

Time Trial/Pre-Race
Get ready for your 10K race with a couple of time trials/races. You'll use the shorter distances for speed and build strength with the longer ones. You want to run these comfortably hard but not all out.

It's easier if you enter a low-key fun run so you'll have some competition. Also use it to fine-tune your race day rituals of getting ready, eating, warming up, etc. Otherwise ask some friends to run some or all of the time trial with you in a training session.

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