10K Road/Track Race - Sub 35:00 - Written by Jordan Gusman
Plan Length: 12 Weeks
This is a generic 12 week training plan written for anyone trying to break 35:00 for 10km, on road or track, by the end of the program.
The plan assumes that you have been training for at least a month prior to start, and have run at least 5 days a week during that period.
This program consists of two workouts, a long run and 3 supplementary easy runs per week. The longest run you will complete is a 12 mile Sunday run on the 11th week of the program, before beginning to taper into the target race.
Program written by Jordan Gusman (Goose)
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy 4mi run
Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet
Planned: 4.0 mi
Run - 15min tempo run
10-15minute jog warm up. Afterwards, complete any drills, stretching and strides that you feel necessary.
Now run 15minutes at threshold pace. This is the pace that you can hold for around about an hour.
Afterwards, run 10-15min cool down jog
Planned: 45:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration
Run - Easy 4mi run
Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet
Planned: 4.0 mi
Run - 4 x 3minutes at 10km effort
10-15minute very easy warm up jog (including drills, strides, stretches, whatever you feel like you may need)
4 x 3minute reps with 1minute very easy jog recovery between. These should be run around 10km effort, with the last 1 to 2 slightly faster.
Afterwards, take 4minutes of easy jogging and then run 4 x 30second strides at 5km effort with 1min jog recovery.
10-15minutes cool down
Planned: 1:00:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration
Run - Easy paced long run
The goal of this run isn’t to run as fast as you can, it is to cover the distance and get the mileage in the legs. You should be running at a pace comfortable enough for you to hold conversation. I would suggest around 7:30-7:45 per mile to begin with and work down from there. If you are feeling tired, slower is fine too.
Planned: 6.0 mi
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