After you've raced the 10K a few times you'll probably want to improve your time. Move from the back of the pack as you build endurance.
With some solid training under your belt you'll be ready to set a new personal record (PR) or personal best (PB).
Here's your Basic 10K 12-week running program.
Try the
Beginner 10K
running program if this seems too difficult.
Notes on the ProgramCalculating Your Mileage
To follow the mileage suggestions measure your run course with your car odometer. Websites like MapMyRun.com and gmap-pedometer.com allow you to open a free account to track your running routes. There are GPS watches that give readings of your mile pace and total distance covered. Otherwise, go to a track and time yourself running an easy mile (four laps) or 1K (2 and half laps). Calculate your run on time e.g. a 10 minute mile pace runner would take around 20 minutes to run an easy 2 miles. Covert Mileage
The workouts are in miles.
Click here for distances in kilometers.
Flexibility
Some days we feel tired, other days we feel good. With the ranges in this Basic 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. speed 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. Top of Page Long Run (LR)
These runs help increase your strength and endurance for the 10K. Run them at an easy pace as you're working on building distance not speed. It's fun to run your long run with friends of similar ability so you can chat and support each other to help the miles tick by. Intervals
Follow this advice on interval training
e.g. pace, recovery, etc. You'll run most of your intervals at 10K pace or slightly faster. Fartlek Training
You'll use fartlek runs for some of your faster workouts in this Basic 10K program.
Read these tips on fartlek training.
Here are some sample fartlek workouts to try: - 6x2 minute effort with 1 minute easy jog recovery
- 3x3 minute hard with 2 minute easy jog recovery, plus 3x1 minute hard with 30 seconds easy jog recovery
Hill Running
To build power and endurance you'll run some hill workouts in your Basic 10K program.
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. Jog easy between each one catching your breath and then start again.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 have others to run against. You can also practice 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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Basic 10K 12-week Running Program| Week | Mon | Tues | Wed | Thurs | Frid | Sat | Sun | Total Miles | | 1 | Rest | Fartlek
DT=4M | Easy 3-4M | Easy 4-5M | Easy 4M | Easy 2M | LR=5-6M | 22-25 | | 2 | Rest | 5-6 Long Hills
DT=4M | Easy 3-4M | Easy 5-6M | Easy 4M
incl. 6 strides | Easy 3M | LR=6-7M | 25-28 | | 3 | Rest | Intervals
4-5x800m
DT=5M | Easy 4M | Easy 5-6M | Easy 5M | Easy 2M | LR=7-8M | 28-30 | | 4 | Easy 3M | 5-6 Short Hills
DT=5M | Easy 4-5M | Easy 5M
incl. 6 strides | Easy 5M | Rest | Time Trial
or Race 5K
DT=6-7M | 28-30 | | 5 | Rest | Intervals
3-4x1000m
DT=5M | Easy 5M | Easy 5M | Easy 4M | Easy 3M | LR=8-10M | 30-32 | | 6 | Rest | Fartlek
DT=5M | Easy 4-5M | Easy 6M | Easy 5M | Easy 4M | LR=6-7M | 30-32 | | 7 | Rest | Intervals
3x1600m
DT=5M | Easy 5-6M | Easy 6M | Easy 5-6M | Easy 4M | LR=7-8M | 32-35 | | 8 | Easy 4M | Fartlek
DT=5M | Easy 5M | Easy 5-6M
incl. 6 strides | Easy 4M | Rest | Race 5M
or 10K
DT=7-8M | 30-32 | | 9 | Rest | 6-7 Long Hills
DT=5M | Easy 5-6M | Easy 6M | Easy 5M
incl. 6-8 strides | Easy 3M | LR=8-10M | 32-35 | | 10 | Rest | Intervals
1x1600, 1200,
1000 & 800m
DT=5M | Easy 4-5M | Easy 5-6M | Easy 5-6M | Easy 4M | LR=5-6M | 28-32 | | 11 | Rest | Easy 5-6M | Easy 4-5M | Intervals
4-5x800m
DT=5M | Easy 4-5M | Easy 3M | LR=5-6M | 26-30 | | 12 | Easy 4M | Easy 4-5M
incl. 6 strides | Easy 3-4M | Easy 4M | Easy 3M | Rest | 10K Race | 18-20 plus Race |
DT=Daily total of miles
LR=Long run
Try the
Advanced 10K running program
if this Basic 10K training seems too easy.
Subscribe to our Running Shorts ezine for more free advice.
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