10K Training Plans

Triathlon Forum
1

Anyone wanting to do a PB in the 10k should check out this site (www.time-to-run.com) and the training plans. It has a forum and you can ask questions to the owner/coach and he will answer all free of charge. He really seems to know what he is talking about.

I followed the sub 40 min plan and last weekend ran 38.52 and could not have done it without his plan.

Time to run,
Joe

2

Thanks. I’ll give it a try.

3

Thanks for posting. I was thinking of something like this for the fall, I will give it a try.

4

Look’s interesting.

Question, did you stop biking and swimming when you followed the plan? Did you substitute swim or bike on the ‘easy’ run days?

5

These plans are pretty good, I used this one two years ago…
http://www.time-to-run.com/training/10k/sub35.htm

during the winter. Though I never did get that sub 35 I was looking for, I did bring my PR’s down from 5k - 1/2 marathon… maybe this winter.

They can be quite difficult to do correctly. It would be hard to continue swimming and biking in any significant amount while following one of these plans.

6

I dropped cycling and swimming to focus on the 10k race.

It was totally worth it.

Joe

7

I like the plan think i will try 2 weeks from tommorow. THANKS!!!

8

Question about a paragraph in the plan…

“What we are looking at to start with, is being able to run 5Km’s in 3min 50sec per kilometer. This will give you an overall 5K time of 19:10. Added into your training will be sessions at this speed as well.”

Does this mean to break 40 min in the 10K, your training should get you down to 19:10 for a 5K. Or, don’t start this program until your 5K is 19:10 or lower.

I ask because the last 3.1 I did was in the winter at 17:52, but I was diagnosed with Grave’s disease over the winter/spring and did very little training. I haven’t run a 5K at race speed since then, but I question if its sub 20 now. I did do a hard tempo 10K last night in 43:40 so it seems reasonable to take on a 10K sub40 plan?