10km in 10 weeks - Lead in for 10km Race - Beginner / Intermediate

Average Weekly Training Hours 02:39
Training Load By Week
Average Weekly Training Hours 02:39
Training Load By Week

The Distance AthsAustLogo

THE DISTANCE COACHING

AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN



The Distance So, you want to run a 10km? Not sure how to train for it? This program is for you.

This program assumes that you already run - you may have already done a 10km event or a few 5km races previously and can currently manage training runs of up to 15km.


ABOUT US:

aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Ironman Triathlete and 2 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website: www.thedistancecoaching.com or direct email coaching@thedistancecoaching.com



WHAT TO EXPECT FROM THIS PROGRAM

This 10 week plan progresses through 8 weeks of 10km specific training (which will see your longest run of 12km and longest total week of 35.5km), prior to entering a 2 week taper.

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.

SOME TIPS

At The Distance, we fundamentally believe in teaching our athletes the art of pacing. This program is based around Perceived Feel of effort rather than Heart Rate or speed. Every single session specifies a pace/effort that you should complete it at. If you change the pace/effort of the prescribed session, you will change the physiological outcome of the session.

Consistency is the key to this program. Most weeks have 3 recovery days per week. This program will get you to the start line in really good shape as a result of the overall work, so do your best to complete every session.

Easy means Easy!!! There are many reasons for running slowly/easily. Do not be tempted to run too fast - save that for when the program asks you to run fast, and race day!

Never shorten your warm up or cool down – it’s a sure way to get injured. If you are pushed for time, I'd prefer you to cut the main session short.

Sample Day 2
0:45:00
4.35mi
Quality - 2x5min M, 5x2min F

10min E warm up
4x100m Strides, (walk back recov)

2x5min @ M pace (2min walk recov)
5x2min @ S pace (1min walk recov),

10min E cool down

Sample Day 4
0:40:00
3.73mi
Fartlek - 2x (3min, 2min, 1min)

Fartlek pace variations -

10min Easy warm up,

2x (3min, 2min,1min) @ S pace with
1/2 duration JOG recov (90sec,60sec,30sec) and 2min rest between each set.

10min E pace cool down

Sample Day 7
0:40:00
4.66mi
Conditioning - 5x5min as ( 4min E, 1min walk)

First session of the program! Welcome!

Today you have:

10min E warm up
5x 5min as (4min E , 1min walk),
5min E cool down

Emphasis on the session DURATION rather than the distance.

Sample Day 9
0:45:00
4.97mi
Quality - 3x5min M, 6x2min F

10min E warm up
4x100m Strides, (walk back recov)

3x5min @ M pace (2min walk recov)
6x2min @ S pace (1min walk recov),

10min E cool down

Sample Day 11
0:45:00
4.66mi
Fartlek - 3x (3min, 2min, 1min)

Fartlek pace variations -

10min Easy warm up,

3x (3min, 2min,1min) @ S pace with
1/2 duration JOG recov (90sec,60sec,30sec) and 2min rest between each set.

10min E pace cool down

Sample Day 14
0:45:00
4.97mi
Aerobic Build Run - 25minE, 10minM, 5minF

Aerobic Build Run

25min E pace
10min M pace
5 min F pace

5min E cool down
Stretch

Sample Day 16
0:45:00
5.28mi
Quality - descending from 1200m

10min warm up,
4x100m Strides

2x (1200m, 800, 400, 200), all at S/F pace with 3min, 2min, 1min, 30sec corresponding walk recovery (for example, 3min after first 1200m) 3min between 1st and 2nd set.

10min E cool down
Stretch, Hydrate.

Grant Hornsby
|
The Distance - Run Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational runners to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first running goals.