10K Training Program

This 10 week program is primarily focused on guiding someone who has been doing limited running but is fairly new to racing but has perhaps raced a 5 km and now wants to try a 10 km and planning to run >55 minutes. It is intended to guide you to the Longboat 10 km Island race.

Training Zones:

Zone 0 – Minimal training effect, very comfortable effort, below 65% of Anaerobic Threshold Heart Rate, Active Recovery, fat burning.
Zone I – Comfortable effort, between 65% and 80% of Anaerobic Threshold Heart Rate, warm-up, cool-down,.
Zone II – Moderate effort, between 85% and 95% of Anaerobic Threshold Heart Rate, aerobic workouts, shorter workouts 30 minutes, fat and carbohydrate burning.
Zone III – Hard effort, between 100% and 105% of Anaerobic Threshold Heart Rate, anaerobic workouts, strength and speed workouts, time trials, 30 to 60 minutes, carbohydrateburning only.
Zone IV – Very hard effort, from 105% to Max of Anaerobic Threshold Heart Rate, max efforts, use only for peaking, 30 to 40 seconds.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest day

5 km easy run

Cross train easy 25-30 minutes

4 km easy run

Rest day

3 km run easy

6 km

2

Rest day

5 km easy

5 km with 4x 90 sec minute quicker at or bit quicker than 5 km race pace

Cross Train30-40 minutes

Rest day

4 km

6 km

3

Rest day

5 km easy

6 km with1 x 6 min tempo about 20 sec per km slower than you plan to race the 10 km

Cross train30-40 min.

Rest day

4 km

7 km

4

Rest day

5 km easy

6 km with 4 x3 min@ pace about 5-8 sec per quicker than your planned 10 km race pace

4 km

Rest day or cross train 20 min

4 km

7 km generally easy but include 1 x10 min tempo

5

Rest Day

5 km easy

6 km with 3 x 4 min @ 5 km race pace 3 min jog rest

4 km easy

Rest or cross train 25 min

4 km

8 km

6

Rest day

5 km easy

7 km with7 x 90 sec brisk pace

4 km easy

Rest or cross train

4 km

9 km 1 x 1 2 km tempo

7

Rest day

5 km easy

7 km with 1 x12 min tempo

4 km easy

Rest or cross train

5 km

9 km

8

Rest day

5 km easy

8 km with 5 x 3min

4 km easy

Rest or Cross train

5 km

9-10 km 1 x 15 min tempo

9

Rest day

5 km easy

7 km with 1 x 10 min tempo

4 km easy

Rest or Cross train

5 km

8 km

10

Rest day

4 km easy

6 km with 4 x 2 min

3 km easy

rest

rest

10 km Island Race