10K Training Program
Here’s an 10-week training plan to help you prepare for a 10K race (6.4 miles). The plan gradually increases in intensity to build endurance, speed, and overall running fitness. It’s suitable for beginners or those looking to improve their 10K time.
- Duration: 10 weeks
- Frequency: 6 days per week (+1 rest day)
- Gear needed: Running shoes and a dream
- What you'll do: running and breathing exercises
- What it'll prepare you for: crushing a 10K
#1: Long Runs 🐉
Long runs are the cornerstone of endurance training. They improve your aerobic capacity, muscular endurance, and mental stamina. Long runs should be done at a comfortable, conversational pace, allowing you to cover the distance without excessive fatigue.
Long runs improve your lactate threshold, which is the point at which lactic acid builds up in the muscles faster than it can be removed. By increasing your lactate threshold, you can maintain a faster pace for a longer time without fatigue.
#2: Interval Runs 👯
Interval training involves alternating between periods of high-intensity running and recovery. This type of workout improves your anaerobic capacity, enabling you to run faster for longer periods.
A common approach is the 400-meter repeat: run 400 meters at a fast pace, followed by a 200-meter jog or walk for recovery. 400 meters = a quarter mile.
You can also time your intervals, which I prefer. Here's an example - run for a minute, walk for a minute, run for forty-five seconds, walk for 1:30, run for 30 seconds, walk for two minutes. Repeat 4+ times.
#3: Tempo Runs 🐎
Tempo runs involve running at a comfortably hard pace - slightly faster than your typical running pace but sustainable for a longer duration.
Tempo runs improve your lactate threshold, which is the point at which lactic acid builds up in the muscles faster than it can be removed. By increasing your lactate threshold, you can maintain a faster pace for a longer time without fatigue.
#4: Hill Repeats 🐏
Hill repeats are an excellent way to build strength, power, and speed. Running uphill forces you to engage more muscle fibers, particularly in the legs and core, while also improving your cardiovascular fitness.
Find a hill with a moderate incline and run up at a hard effort, then jog or walk back down for recovery. Repeat the cycle multiple times, gradually increasing the number of repetitions as you get stronger.
Warmups 🔥
- A proper warm-up is essential for preparing the body for the physical demands of running. By gradually increasing your heart rate and blood circulation, a warm-up ensures that more oxygen and nutrients reach the working muscles.
- This improved circulation enhances muscle function, elasticity and endurance, allowing you to run more efficiently and effectively. Warm-ups help activate the nervous system, improving coordination and reaction times.
Try to start your runs with a 5 minute warm-up of light jogging.
Running Drills 🛠️
As you continue to train, you'll need more targeted ways to warm up your body and dial in your body mechanics.
Check out our Running Drills when you're ready:
Midori Sendō
Cooldowns ❄️
- A cool-down is as essential as a warm-up, as it helps the body transition from an active state to a resting state. It gradually lowers your heart rate and breathing, helping to prevent dizziness or fainting caused by a sudden stop in activity.
- A cool-down also aids in the removal of metabolic waste products, such as lactic acid, which can accumulate during exercise and contribute to muscle soreness.
End each run with a 5-10 minute cool-down walk. Bonus points for a stretching session (e.g. 10 minutes of yoga) and deep breathing exercises.
Final Tips 🏁
- Get at least 7 hours of sleep. No excuses.
- Eat lots of protein and carbs (you’re burning a ton of calories).
- Accountability: Keep a physical wlog. Track reps, miles, and rest times.
- Never stop mid-workout: If you’re out of breath, slow down, but don’t quit. Push through even if you feel like hell. Just finish the reps.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 2.5 mi run | 3 mi run | 30 min tempo run | 2.5 mi run | Rest | 45 min cross | 3 mi run |
| 2 | 3 mi run | 3.5 mi run | 6 x 400 @ 5K pace | 3 mi run | Rest | 50 min cross | 4 mi run |
| 3 | 3 mi run | 4 mi run | 35 min tempo run | 3 mi run | Rest | 55 min cross | 5 mi run |
| 4 | 3 mi run | 4.5 mi run | 7 x 400 @ 5K pace | 3 mi run | Rest | 60 min cross | 6 mi run |
| 5 | 3 mi run | 5 mi run | 40 min tempo run | 3.5 mi run | Rest | 60 min cross | 6.5 mi run |
| 6 | 3 mi run | 5.5 mi run | 8 x 400 @ 5K pace | 3.5 mi run | Rest | 60 min cross | 7 mi run |
| 7 | 3 mi run | 6 mi run | 45 min tempo run | 4 mi run | Rest | 60 min cross | 8 mi run |
| 8 | 3 mi run | 6.5 mi run | 9 x 400 @ 5K pace | 4 mi run | Rest | 60 min cross | 5K Race |
| 9 | 3 mi run | 5 mi run | 50 min tempo run | 3 mi run | Rest | 60 min cross | 7 mi run |
| 10 | 2 mi run | 3 mi run | 5 x 400 @ 5K pace | 1-2 mi run | Rest | Rest | 10K Race |
Midori Sendō
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