Running program for 10k

Running program for 10K. Learn how to prepare best to run 10 km and complete a 12-week training program.

10 km is popular with runners and a reasonable distance if you have some training basis from before. Some runners may have competed over 5 km before or used this distance to build speed while training for longer distances.

This article will get tips on training to 10 km and a training program that extends over 12 weeks. The training plan can easily be adapted individually, with a suitable level of fitness.

Build up training volume and intensity gradually

Runners who already have experience with 5 km should have a gradual build-up of training volume when they train to 10 km. Take your starting point in your form level, and increase the training and intensity based on this.

How much you should train running with moderate to hard intensity will depend on the total training volume each week. The rule is that 80% of the running training must be carried out with low power.

If you train 5 hours of running every week, it means that 1 hour of this training should be running with moderate to hard intensity.

Vary your workouts

Running 10 km requires strength, endurance, speed, and the ability to finish the race quickly. In other words, you need a little of everything to run a short 10 km and should include interval training, pace training, progressive running, and long runs in your training program.

The training program should also include long walks with quick finishes and downhill training to train strength and running techniques.

Exercise intervals

When you train up to 10 km, you can vary between short and long intervals in your training program.

Short intervals

Short interval training will make you a faster runner. Training with short intervals runs with high intensity and higher frequency on the running step will function as practical speed training. Having speed in your legs will help you finish fast in races and make you better able to run at a higher frequency over a more extended period, which can help you run at a better time over a given distance.

Long intervals

Exercising long intervals is effective cardio training that will make you more enduring as a runner. When you combine this type of interval with short intervals, you will be better able to maintain a higher speed over a more extended period. Interval training will help increase your aerobic capacity, raising your maximum oxygen uptake. Eventually, you will run faster over a more extended period, without the running training becoming anaerobic.

Pace training in competitive speed

Train pace corresponding to the speed you aim for when you run 10 kilometers. This is an excellent way to simulate what it will be like to run in a 10 km race. This training is an effective way to train the body in utilizing fats and carbohydrates, similar to what it will do during a competition.

Three-part progressive running

This way of training progressive running means that you divide the training session into three equal parts. In the first part of the run, you run at a relatively slow pace, no more challenging than 60-70% of the maximum heart rate. In the second part, you increase the pace so that you train between 70-80% of maximum heart rate, while in the last part of the session, you increase the speed as you run with an intensity of around 80-85% of the maximum heart rate. You train to 10 km, the speed you keep in the last part of the progressive run.

Progressive running is an effective way to train yourself to use your strength throughout the race. A brutal finish to the progressive run enables you to better a quick finish of 10 km.

Strength training as part of the training program

Perform 2-3 strength sessions a week, where you train the core muscles and the mobility of the muscles. This can contribute to better running technique and running economy.

With what intensity you should train

Here is an overview of the intensity with which you should complete the varied running training. You must know your maximum heart rate and calculate your intensity zones if you train according to intensity zones.

Hard intensity

80-90% of maximum heart rate, with a heart rate ranging from 152-171 beats per minute. The duration is between 2-10 minutes. The training effect is an increased ability to maintain endurance at high speed, and it causes muscle fatigue and heavy breathing.

Moderate intensity

70-80% of maximum heart rate, with a heart rate between 133-152 beats per minute. The duration is between 10-40 minutes. The training effect increases the general training pace, makes it easier to perform moderate-intensity efforts, and improves performance—stable, controlled, fast breathing.

Low intensity

60-70% of maximum heart rate, with a heart rate ranging from 114-133 beats per minute. The duration is between 40-80 minutes. The training effect improves the general condition, reduces the recovery time, and increases the metabolism—comfortable and easy training with low muscle and cardiovascular loads.

12 weeks running program for 10K

The training program for 10 km running has 12 weeks and has training sessions as described in this article. You can easily adjust the training volume and intensity according to your fitness level.

Ensure adequate recovery between each workout, and always perform easy running training after strenuous activities.

Week 1

Monday

Easy running with low intensity for 30 minutes. 3-5 ascent run in the end.

Wednesday

Fartlek. Run easy for 15 minutes as a warm-up. 6 × 200-600 meters fartlek in zone 3, with mild jogging for 1 minute between each interval. Enter the ascent run where you want. Cooldown 10 minutes to finish.

Friday

Run easily with low intensity for 45 minutes.

Sunday

Easy long run with low intensity for 60 minutes.

Week 2

Monday

Long intervals, 800 meters. Start with a gentle warm-up for 15 minutes. Perform 4 × 800-meter intervals with hard intensity, with 90 seconds rest between each interval. Cool down for 10 minutes in the end.

Wednesday

Easy running with low intensity for 30 minutes.

Friday

Tempo training. Slow warm-up for 15 minutes. Perform a 2 × 5 minute pace with moderate to hard intensity, around the speed you intend to keep during 10 km races—the 2.5-minute break between each interval. Cool down for 10 minutes in the end.

Sunday

Easy long run with low intensity for 60 minutes.

Week 3

Monday

Short intervals, 200 meters. Slow warm-up for 15 minutes. Run 10-200 meter intervals with hard intensity, with a 1-minute break between each interval. Cool down for 10 minutes in the end.

Wednesday

Easy running with low intensity for 40 minutes. Finish with 3-5 ascent run.

Friday

Downhill training. Slow warm-up for 15 minutes. Perform a 6 × 100-meter interval on an uphill slope, zone 4. Easy cool down as a “break” between each hill interval. Start the next interval as soon as you are down.

Sunday

Easy long run with low intensity for 70 minutes.

Week 4

Monday

Three-part progressive running with moderate to hard intensity. Easy warm-up for 10 minutes, which is the clear part of the progressive run. Increase the speed to a pace corresponding to zone 2-3 for the next 10 minutes. Finish with 10 minutes of running in zone 3—cooldown 10 minutes in the end.

Wednesday

Easy running with low intensity for 45 minutes.

Friday

Long interval, 1000 meters with hard intensity. Slow warm-up for 15 minutes. Run 5 × 1000 meter intervals in zone 4, with a 3-minute break between each interval. Cool down for 10 minutes in the end.

Sunday

Fast long run for 70 minutes, with low to moderate intensity. Finish with 3-5 short ascents in the last 10 minutes of the long run,

Week 5

Monday

Easy running for 30 minutes, with low intensity.

Wednesday

Easy running for 40 minutes, with low intensity.

Friday

Short interval, 400 meters. Slow warm-up for 15 minutes. Then run 8 × 400-meter intervals, with hard intensity, with a 1-minute break between each interval.

Sunday

Easy long run for 70 minutes, with low intensity.

Week 6

Monday

Short interval, 200 meters. Slow warm-up for 15 minutes. Run 10-15 × 200 meters with hard intensity, with a 45-second break. Cool down for 10 minutes in the end.

Wednesday

Easy running for 40 minutes, with low intensity.

Friday

Downhill training. Slow warm-up for 15 minutes. Run 10 × 100 meters intervals uphill, with hard intensity. Jogging breaks down the hill again. Cool down for 10 minutes in the end.

Sunday

Easy long run 75 minutes, with low intensity.

Week 7

Monday

Long interval, 800 meters. Slow warm-up for 15 minutes. Then run 5 × 800-meter intervals with hard intensity, with a 90-second break between each interval.

Wednesday

Easy running for 30 minutes, with low intensity.

Friday

Two-part progressive running. Slow running for 15 minutes, which is the easy part. Then run for 15 minutes at moderate intensity. 10 minutes to cool down finally.

Sunday

Easy long run for 75 minutes, with low intensity.

Week 8

Monday

Warm-up for 15 minutes. 5 × 1000 meter interval, with hard intensity, with 60 seconds break between each interval. Cool down for 10 minutes.

Thursday

Easy running for 30 minutes, with low intensity.

Sunday

Fast long run, 60 minutes, with low to moderate intensity. Run 15-45 seconds faster than the pace you keep on a long leisurely run

Week 9

Monday

Easy run for 30 minutes, with low intensity.

Wednesday

Warm-up for 15 minutes. 6 × 400-meter interval, with hard intensity. Cool down for 10 minutes.

Friday

Long run, 75 minutes leisurely run, with low intensity.

Sunday

Warm-up for 15 minutes. Pace training, 3 × 5 minutes, with hard intensity, with a 3-minute break between each tempo interval. Cool down for 10 minutes.

Week 10

Monday

Easy run for 35 minutes, with low intensity.

Wednesday

Warm-up for 15 minutes. 6 × 1000 meter interval, with hard intensity. 2 minutes break between each interval. Cool down for 10 minutes.

Friday

Easy running for 45 minutes, with low intensity.

Sunday

Easy long run for 70 minutes, with low intensity.

Week 11

Monday

Warm-up for 15 minutes. 6 × 200-meter interval, with hard intensity. A 2-minute break between each interval. Cool down for 10 minutes.

Thursday

Easy run for 40 minutes, with low intensity.

Sunday

Warm-up for 15 minutes. Pace training 2 × 3 minutes, with hard intensity, with a 3-minute break between each interval. Cool down for 10 minutes.

Week 12

Monday

Easy run for 45 minutes, with low intensity. 5-ascent run in the end.

Wednesday

Warm-up for15 minutes. 3 × 400-meter interval, with hard intensity. Cool down for 10 minutes. You can take this session the day before the race to keep the muscles going.

Saturday

10 km race. Let the speed come to you. Try to keep a steady pace throughout the race.

Recovery and training after the race

Have fewer workouts the first 2-3 weeks after the race, and train running with somewhat lower intensity. Then you can train as usual.

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