10K Road/Track Race - 30:00 - Written by Reed Fischer
Plan Length: 8 Weeks
Written by Coach Reed Fischer, this plan is designed for athletes looking to run a 10K in 30:00
Athletes considering this plan should be skilled and experienced runners who are capable of running 50+ miles per week, and have been running at least 40 miles per week consistently over the past month or so.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Moderate Long Run
You'll run 75-90 minutes today, depending on your fitness level and how much mileage you've been doing before starting this plan.
Start nice and slow (between 7:45 and 7:15 pace depending on your goal), and progress down to a moderate effort (6:50-6:20 pace depending on your goal) after running easy for 20-30 minutes IF you feel good and want to start picking it up.
Planned: 1:30:00
Run - Easy Hour Run
Today, run an easy hour at a recovery pace. Depending on your goal race time, this should be between 7:45-7:15 pace.
Planned: 1:00:00
Run - 4-5 Mi. Tempo + 4x:30 @ 10K effort
Run an easy 15 minute warmup, then switch into your workout shoes (if you'd like) and run:
4 to 5 miles continuous at tempo effort (5:30-5:15 pace).
After the tempo, jog 3-5 minutes nice and slow, then run 4x:30/:60 off with the :30 reps at 10K effort (about 4:50 pace), jog SLOWLY between reps.
After the :30 reps, cool down slowly until you hit the planned duration for the day.
Planned: 1:00:00
Run - Easy Hour Run OR Rest Day
Today, run an easy hour at a recovery pace. Depending on your goal race time, this should be between 7:45-7:15 pace.
OR
Take the day off from running to recover, and just stay mobile by going for a walk, swim, or easy bike ride.
Planned: 1:00:00
Run - Easy w/ 8x:20 Strides
Easy hour run with 8x:20 on/:40 off strides at 10K to 5K effort. Your average pace today should be between 7:45-7:15. Run 30 minutes easy before beginning the strides, which should be between 5:30 and 5:10 pace. Jog or walk whatever pace you feel between the :20 on. After the strides, run an easy pace until you reach the planned duration for the day.
Planned: 1:00:00
Run - Track Ladder - 1600, 1000, 800, 400, 800, 1000, 1600
Easy 15 minute warmup, then switch into your workout shoes and run:
A track ladder consisting of:
1600m at Threshold - 5:10 pace
1000m at 10K - 4:50 pace
800m at 5K - 4:45 pace
400m at 3K - 4:30 pace
800m at 5K - 4:45 pace
1000m at 10K - 4:50 pace
1600m at Threshold - 5:10 pace
After the ladder, cool down slowly until you hit the planned duration for the day.
Planned: 1:15:00
Run - Easy Hour Run OR Rest Day
Today, run an easy hour at a recovery pace. Depending on your goal race time, this should be between 7:45-7:15 pace.
OR
Take the day off from running to recover, and just stay mobile by going for a walk, swim, or easy bike ride.
Planned: 1:00:00
Other 5K & 10K Road/Track Plans
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