10km Training

10Km races are a perfect way to get race experience after you have run a 5Km race, and can also help as part of a training regime for longer distances, helping develop speed and pacing abilities.

Although there is no one program that works for everyone, here is a program that can get you to the start line.  Always listen to your body rhythms and adjust accordingly.

SAMPLE 10KM RACE TRAINING PROGRAM

MON TUES WED THURS FRI SAT SUN

TEMPO RUN

-10 min warm up
-15 to 25 min
steady run
-10 min cool down
and stretch

 Day Off Day Off
or
30-40min easy run

INTERVAL WORK

-10 min warm up
-Run For Life Interval Training
-10 min cool down
and stretch

 Day Off

LONG RUN

45-60 min easy run
10 min cool down
and stretch

 Day Off
or
Cross Train

The key to successful 10Km training programs is to transfer from run-walk to continuous running and then begin to increase your efficiency and hopefully your speed!  Consistancy is the key to any running program and for the 10Km programs we recommend a minimum of 3 runs per week.

If you are looking to build a stronger base, you may wish to add further easy runs to other days of the week.  These easy-paced runs should range from 30-40 minutes in length.  Keep in mind these runs are for recovery and need to be relaxed.