Run 10K Training Plan (16 weeks - Sunday race)

Average Weekly Training Hours 04:43
Training Load By Week
Average Weekly Training Hours 04:43
Training Load By Week

This plan is designed for runners or triathletes who want to prepare for a 10K. It assumes a prior running background, and a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured runs in their legs before beginning this plan—namely, about 2-4 hours of running per week at an aerobic pace.

The plan consists of three 3-week base training phases, two 3-week build phases, and a final taper week leading up to the race. Each 3-week phase consists of two weeks of increasing volume or intensity followed by a recovery week. Weekly workouts revolve around four key runs plus two recovery workouts. The recovery workouts can be easy runs or—for multisport athletes—swims or bike rides. A treadmill test is scheduled at the end of week 3, and 5K time trials are scheduled at the end of weeks 6 and 9. The plan is designed to peak the runner for a 10K at the end of week 16.

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Sample Day 1
0:30:00
First Workout

Easy run, swim or bike (high cadence) for 20-40 minutes in Zones 1-2. The aim is to get the blood flowing through the legs and to loosen up. Keep it easy. Runners with some swimming or cycling experience may choose to get in the pool or on the bike on these days.

Sample Day 2
1:00:00
Endurance Run

Run 60 minutes in Zone 2. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.

Sample Day 3
0:30:00
Recovery Workout

Easy run, swim or bike (high cadence) for 20-40 minutes in Zones 1-2. The aim is to get the blood flowing through the legs and to loosen up. Keep it easy. Runners with some swimming or cycling experience may choose to get in the pool or on the bike on these days.

Sample Day 4
1:00:00
Endurance Run

Run 60 minutes in Zone 2. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.

Sample Day 6
1:00:00
Endurance Run

Run 60 minutes in Zone 2. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.

Sample Day 7
1:00:00
Long Run

Run 60 minutes in Zone 2. Focus on keeping cadence at between 28-30 left foot strikes per 20 seconds.

Sample Day 8
0:30:00
Recovery Workout

Easy run, swim or bike (high cadence) for 20-40 minutes in Zones 1-2. The aim is to get the blood flowing through the legs and to loosen up. Keep it easy. Runners with some swimming or cycling experience may choose to get in the pool or on the bike on these days.

Adam Hodges
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Alp Fitness

Originally from Colorado, I’m now based in the San Francisco Bay Area. I offer personal coaching for local and remote athletes seeking individualized guidance for running, triathlon and mountain-oriented endurance adventures. I love working with athletes seeking personal growth through self-defined challenges, whether those involve races (e.g. Ironman 70.3, 50K trail runs) or solo adventures (e.g. fast-packing, mountaineering objectives). I also coach swimming for Menlo Masters in Menlo Park.