If you have mastered the 5K and are ready to up your distance, then it may be time for your next goal - To Run a 10K. But don't train blindly.
The goals: run a 6-minute-km race and train injury-free - both worthy goals. If you can run three to five kms continuously without any pain, then this plan is for you. This program includes both tempo and speed work. But don’t be intimidated by these new types of workouts.
Speed Work Dist: 6K, inc Warm; 3×800 in 4:40 w/400 jogs; Cool = run 6K total; warm up for one KM, and then do three repetitions of the 800-meter (two times around a standard 400-meter track) in 4 minutes and 40 seconds; between reps, jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.
Tempo Run: Dist: 6K, inc Warm; 4K @ 6:00 min/KM; Cool = run a total of 6K; warm up for 1K, run 4K at a pace of a 6 min per KM, and then cool down running a 1k distance.
| WEEK | MON | TUE | WED | THU | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 4K Run | 30 Min XT | 3K Run | Rest | 40 Min XT | 5K RUN |
| 2 | Rest | 4K | 30 Min XT | 3K Run | Rest | 40 Min XT | 6K RUN |
| 3 | Rest | 4K Run | 35 Min XT | 3K Run | Rest | 50 Min XT | 6.5K RUN |
| 4 | Rest | 5K Run | 35 Min XT | 3K Run | Rest | 50 Min XT | 7K RUN |
| 5 | Rest | 5K Run | 40 Min XT | 3K Run | Rest | 60 Min XT | 7.5K RUN |
| 6 | Rest | 5K Run | 40 Min XT | 3K Run | Rest | 60 Min XT | 8K RUN |
| 7 | Rest | 5K Run | 45 Min XT | 3K Run | Rest | 60 Min XT | 9K RUN |
| 8 | Rest | 5K Run | 30 min XT | 3K Run | Rest | Rest | 10-K Run |
If you don't like running around the track, then use a watch, and time yourself to get a sense of how long it takes for you to go around the track once (400 meters, or just under a quarter mile). Then you can use that amount of time to do intervals wherever you normally run. If you do work out on the track, make sure you change directions every other mile to help prevent injury.
