How To Run A 10k! | 10k Training Run Plan

Your first start: training plan to prepare for the 10 km race

It often happens that we go to the gym, train and promise ourselves that we are about to finally go for a run. Today has come that day - put on your sneakers, set a goal - to run 10 km, and with a good result - and train with the Championship, because you are already ready to run, you just need to start!

Your first start: training plan to prepare for the 10 km race

Photo: istockphoto.com

Universal rules for preparing for a race

  • Warm-up for 15 minutes before jogging, then cool down for 10 minutes.
  • 3-4 workouts per week.
  • We combine and alternate the load: interval training for speed development, tempo jogging, long jogging, training in the gym or outdoors for all muscle groups.
  • You can start a long run slowly, which will already be a warm-up, but you need to end it faster than the pace set by the plan.
  • We increase the weekly volume gradually, no more than 10% of the total load.
  • You can use the online running pace calculator to calculate your pace, but be guided primarily by how you feel.
  • Don't forget about rest and recovery time. The training plan can and should be adjusted to suit your schedule and health status.
Your first start: training plan to prepare for the 10 km race

Photo: istockphoto.com

Workout plan

The optimal preparation time for a 10 km race is 12 weeks, the minimum is 6 weeks. The program is also designed for beginners. So stop postponing for the ephemeral sweat, if you have minimal physical fitness, go for a run, follow the plan and do not forget to register for the race.

Mon W Ср Thu Fri Sat Sun
1st week Tempo training:
1 km light run
3 km with a 10 km pace
1 km light run
Interval workout: 8 x 400m, rest between intervals - 30 seconds Training 6K long run at 21K pace
2nd week Pace Workout: 1.5K at 10K Pace
1.5K Light Run
3K at 10K Pace
Interval training: 5 x 800m, rest 30 sec Training Long run - 8 km at an easy comfortable pace
3rd week Pace workout: 1.5 km light run
3 km with 5 km pace
1.5 km light run
Interval workout: 2x 1600m, 1 x 800m, rest 400m jogging 8K long run at 21K pace
4th week Pace workout: 3 km with 5 km pace
1.5 km light run
1.5 km with 5 km pace
1.5 km light run
1.5 km at a pace of 5 km
IntInterval training: ladder back and forth 400 m - 600 m - 800 m - 800 m - 600 m - 400 m, rest - 400 m jogging Training Long run - 10 km at an easy comfortable pace
5th week Pace Workout: 6,5K / 10K Pace Interval workout: 4 x 1000m, rest 30 sec Training Long run - 12 km at a pace of 21 km + 15 sec
6th week Pace workout: 1.5 km light run
5 km with 10 km pace
1.5 km light run
Interval workout: down stairs 1600 m - 1200 m - 800 m - 400 m, rest - 400 m jogging Training 14 km long run at 21 km pace
7th week Pace workout: 1.5K light run
6.5K pace at 10K pace
1.5K light run
Interval: 10 x 400m, rest 200m jogging Training Long run - 10 km at 10 km pace + 20 sec
8th week Pace workout: 1.5 km light run
3 km with 10 km pace
1.5 km light run
3 km with 5 km pace
1.5 km light run
Interval training: 6 x 800m, rest 90 seconds Training 15K long run at 21K pace
9th week Pace workout:
Light run 2 km
5 km with a pace of 5 km
Light run 1.5 km
Interval workout: 4x 1200m, rest 400m jogging Training Long run - 12 km at 10 km pace + 20 sec
10th week Pace workout: light run 1.5K
8K with 10K pace
Interval workout: 5 x 1000m, rest 400m jogging Training Long run - 14 km at 10 km pace + 15 sec
11th week Pace workout: 1.5 km light run
6 km with 5 km pace
1.5 km light run
Interval workout: 3x 1600m, rest 400m jogging Training 12K long run at 21K pace
12th week Interval training: 6 x 400m, rest 60 seconds Training Easy run 5 km Start!

6 week 10k training plan

Previous Post Running is not harmful: how to live to be 100 and set a running record
Next Post Like: 12 Running Girls Who Inspired Us