| 
Training to Race a 10 K
The first 10km training program below assumes that you are currently running at least 20 miles per week and can run 8 miles comfortably. The second table includes two programs. One assumes that you are running 30 miles per week and can run 8 miles comfortably. The second assumes that you are running 40 miles per week and can run 12 miles comfortably. In this 30/40 mile table, the first number is the 30 mile program and the second number is the 40 mile program. For example, week 1, workout 1 reads 5/6 miles. The 5 is for the 30 mile program and the 6 is for the 40 mile program.
CR (continuous runs) should be done at 70-85% of HR max or at a pace that feels like you’re working “somewhat hard” to no more than “hard” towards the end of the run. LT (lactate threshold) runs should be done at 85-90% of HR max or in the “hard” to not above “very hard” range. V0 2max (maximal oxygen uptake workouts) should be done at 95-100% of HR max or “very hard”. The LT and V0 2max workouts should also include at least a one mile warm-up and one mile cool-down run.
The 20 mile/week training schedule is based on running 4 days/week. With this schedule it is best to run every other day with CR#1 and #2 done one consecutive days. If you need to miss a day, eliminate CR#1. If you miss CR#1, move the strides to CR#3. The 30/40 mile programs are based on running 5 days per week. It is best to take a day off after CR#2 and CR#3. If you need to miss a day, eliminate CR#1.
Program Based on 20 miles/week
Program Based on 30-40 miles/week
|
