I have never formally trained for a 10k race but Im thinking that I would like to start soon, I have been logging about 50mpw for the past 5 months now, some speed work, some hills, but I feel like im at a great point to start some real training rather than jumping in races and going off base work.
Can anybody recomend me a free or cheap 10k training plan? I dont have access to books right now so something online or perhaps you have a pdf you could send me. This would be greatly appreciated and give me something to “train” for rather than just keep “working out”.
I have never formally trained for a 10k race but Im thinking that I would like to start soon, I have been logging about 50mpw for the past 5 months now, some speed work, some hills, but I feel like im at a great point to start some real training rather than jumping in races and going off base work.
Can anybody recomend me a free or cheap 10k training plan? I dont have access to books right now so something online or perhaps you have a pdf you could send me. This would be greatly appreciated and give me something to “train” for rather than just keep “working out”.
I have never formally trained for a 10k race but Im thinking that I would like to start soon, I have been logging about 50mpw for the past 5 months now, some speed work, some hills, but I feel like im at a great point to start some real training rather than jumping in races and going off base work.
Can anybody recomend me a free or cheap 10k training plan? I dont have access to books right now so something online or perhaps you have a pdf you could send me. This would be greatly appreciated and give me something to “train” for rather than just keep “working out”.
thank you very much!!!
I was about to say! That’s basically what I do now, and I’m trying to break 40 min on mine. Of course I know that’s slow for a lot of people on this forum.
I was about to say! That’s basically what I do now, and I’m trying to break 40 min on mine. Of course I know that’s slow for a lot of people on this forum.
It’s actually NOT slow for the majority of people on this forum - it just seems that way for a variety of reasons…keep it up!
I was about to say! That’s basically what I do now, and I’m trying to break 40 min on mine. Of course I know that’s slow for a lot of people on this forum.
If you and Wolfy are doing that kind of mileage and variety you are a lot closer to 37:00 than you think. Seriously. You just need some (more?) speed and tempo. I don’t know what you call speedwork though. Too much and you will get hurt, and hard to run 37, 40 or 45 even if you’re sitting on your ass healing.
ETA: The “more volume” statement is dubious at best. You don’t need 70 mpw to break 40 or even 35. Shit, I run 36-low on 30 mpw.
I really like adding a weekly workout with 2 x 20 minutes at somewhere between your 5k and 10k pace. Start with 1-1.5 mile buildup, then do two 20 minute tempo runs with 3-5 minute rest in between. Keep all your other workouts the same.
Reading this thread jusy reminds me why triathletes suck at running.
“to get faster at a 10k do more speed” haha
True, 400s will not make the average schmoe’s 10K faster but someone that runs 50 mpw all at 8:00/mile pace needs to develop leg speed. The real bread and butter of the distance runner’s training is tempo.
This is what i did last week and im peaking for a 10km race in a month.
50mpw
6x 1200 @ 5:12min mi 3.5min rest followed by 6x20s striders @ all out 1 mi pace
2x20min @ 5:40 min mi 5 min rest
12mi long run @ 7 30min mi with 6 striders at the end