10k Road/Track Race - Sub 35:00 - Written by Connor Winter
Plan Length: 8 Weeks
This plan was written by Connor Winter, who is a 28:21 10K runner. This plan assumes that you have been running for at least 4 weeks before this plan and have good physical fitness.
A few IMPORTANT training details:
1. THRESHOLD EFFORT. This is based off of roughly 10 mile- half marathon effort. 5:50-6:00. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is 10 mile race pace on that given workout day.
3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
4. RECOVERY RUN. Pace between 8:15-8:50. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
5. EASY RUN. 7:30-8:00 These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:00 minute pace.
6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
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 Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 30:00
Run - 10 x 1 min on at 10k pace, 30 seconds off
10 min warmup
10 x 1 min at 5:30-5:45 per mile pace (30 second recoveries between intervals)
Cool down til 30 min of total running is reached
Planned: 30:00
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 30:00
Run - Easy with Strides
Run at an easy, conversational pace. Once you're over halfway through the run, run 4-6x:20 at a quick pace with :60 jog recoveries.
The strides should be faster than your race pace, but don't overdo it and push too hard too soon. Warm up into these reps and just focus on feeling smooth, fast, and relaxed.
Planned: 30:00
Run - Tempo Run
Run for 10 minutes to warm up, then run 10 minutes at tempo pace. For reference, tempo pace should be between 6:10 and 6:30 at sea level over flat terrain. Adjust accordingly.
Run easily for 10 minutes to cool down.
Planned: 30:00
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 30:00
Run - Long Run
40 minute long run. Keep the pace steady. Faster than a recovery run but not as fast as your tempo runs. Progress into it.
LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
Planned: 40:00
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