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10K Training

If you are just about to start running or have been running for a while we are starting to provide different running programs. We are going to start with training for you first 10k - 10k Training.

10k training program - intermediate

Eight week cycle for 10k - target 10K time 40-50 mins.
3 easy runs (70% max), 1 easy longer run (70% max), 1 speed session/tempo run, 1 cross training session and a rest day for each week. Progression is through increased mileage for easy runs and extending speed sessions/tempo runs. For a five session week remove Monday sessions. First week mileage is approximately 14 miles. Max mileage is approximately 22 miles in week 7.

Week Mon Tue Wed Thu Fri Sat Sun
1 3 miles
easy run
3 miles
easy run
30 min
tempo
3 miles
easy run
Rest 60 min
cross
4 miles
easy run
2 3 miles
easy run
3.5 miles
easy run
8 x 400m
5k pace
4 miles
easy run
Rest 60 min
cross
5 miles
easy run
3 3 miles
easy run
4 miles
easy run
40 min
tempo
3 miles
easy run
Rest 60 min
cross
6 miles
easy run
4 3 miles
easy run
4.5 miles
easy run
9x400m
5k pace
4 miles
easy run
2 miles
easy run
Rest 5k race
5 3 miles
easy run
5 miles
easy run
45 min
tempo
3 miles
easy run
Rest 60 min
cross
6 miles
easy run
6 3 miles
easy run
5.5 miles
easy run
10x400m
5k pace
4 miles
easy run
Rest 60 min
cross
7 miles
easy run
7 3 miles
easy run
6 miles
easy run
50 min
tempo
4 miles
easy run
Rest 60 min
cross
8 miles
easy run
8 3 miles
easy run
3 miles
easy run
5x400m
5k pace
2 miles
easy run
Rest Rest 10k Race

 
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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.