098 >> P L A N YOUR TRAINING

10K PROGRAM
To prepare for a 6.2-mile (10km) race, you risk of overtraining (see pp.8485). Experienced
will need to do four to ve running sessions 10k runners who want to run faster can benet
from following a full foundation program before
per week, with two rest sessions to allow your
undertaking the 10k program. If you are an advanced
body time to recover. Adding at least one 10k runner, add 24 miles (36 km) to some of the
cross-training session every two weeks will sessions, depending on where you feel you need to
give your body a break from running, as well improve. Do not exceed 40 miles (64 km) per week
as work on your aerobic and muscular tness. during weeks ve and six because anything more
than this is unnecessary for this race distance.
A two-week taper period at the end of the
program will ensure that your body is prepared
for a race (see pp.14647). KEY >>
SESSIONS (SEE PP.7881) CROSS-TRAINING (SEE PP.8283)
PICKING UP THE PACE RECOVERY RUN CYCLE/SWIM
If you have never run a 10k race before, it is advisable BASE RUN
INTENSITY (SEE PP.3841)
to follow the rst four to six weeks of the foundation PROGRESSION RUN
FARTLEK RPE
program on pp.9495 to develop your running HEART RATE %
HILL REPEATS
tness. You should then be sufficiently prepared to TEMPO RUN
progress to this specic 10k program and avoid the INTERVALS
 10K PROGRAM << 099
SAMPLE 10K PROGRAM
This program has a two-week base phase, followed to one hour. This phase lasts until day two of week
by a four-week specic training phase. It includes leg- six, and nishes with three optional performance
strengthening run sessions allowing you to run for up training sessions before the two-week taper begins.

D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7

3 MILES 3 MILES 2 MILES 3 MILES 2 MILES

1 REST (4.8 KM) (4.8 KM) (3.2 KM) REST (4.8 KM) (3.2 KM) 13
BASE WEEKS

MILES
(20.8 KM)
34 6070% 46 7080% 34 6070% 36 6080% 02 5060%

3 MILES 4 MILES SWIM 5 MILES 3 MILES 15

2 REST (4.8 KM) (6.5 KM) 2030 MINS REST (8 KM) (4.8 KM) MILES
(24.1 KM)
34 6070% 46 7080% 02 5060% 36 6080% 02 5060%

4 MILES 4 MILES (6.5 KM) 2 MILES 4 MILES (6.5 KM) 3 MILES 16

3 REST (6.5 KM) 4 220 yd (200 m) (3.2 KM) REST
3 miles (4.8 km) (4.8 KM) MILES
hill reps tempo
(25.8 KM)
34 6070% 89 8595% 34 6070% 89 8595% 02 5060%

5 MILES 4 MILES (6.5 KM) CYCLE 5 MILES (8 KM) 4 MILES

SPECIFIC WEEKS

18
4 REST (8 KM) 6 220 yd (200 m) 2030 MINS REST
3 miles (4.8 km) (6.5 KM) MILES
hill reps tempo
(29 KM)
34 6070% 89 8595% 02 5060% 89 8595% 02 5060%

4 MILES (6.5 KM) 8 MILES (12.9KM)

3 MILES 3 MILES 3 MILES 21
6 220 yd (200 m) 1.5 miles (2.4 km) on,
5 REST (4.8 KM) (4.8 KM) REST (4.8 KM) MILES
hill reps 0.5 mile (0.8 km) off
(33.8 KM)
34 6070% 89 8595% 34 6070% 89 8595% 02 5060%

5 MILES (8 KM) 6 MILES (9.7 KM)

5 MILES SWIM 4 MILES 20
1 mile (1.6 km) on,
6 REST (8 KM) 4 miles (6.5 km) 2030 MINS REST (6.5 KM) MILES
tempo 0.5 miles (0.8 km) off
(32.2 KM)
34 6070% 89 8595% 02 5060% 89 8595% 02 5060%

5 MILES (8 KM) 6 MILES (9.7 KM)

TA P E R I N G W E E K S

2 MILES 3 MILES 16
0.5 miles on, 0.5 miles
7 REST REST (3.2 KM) REST
4 miles (6.5 km) (4.8 KM) MILES
off (0.8 km) tempo
(25.7 KM)
89 8595% 34 6070% 89 8595% 02 5060%

6 MILES
4 MILES 2 MILES RACE DAY + 6.2
8 REST (6.5 KM) REST (3.2 KM) REST 6.2 MILES REST MILES
(10 KM) (9.7 KM +
34 6070% 02 5060% 10 KM )