10k workout program

By now, you should be feeling much more ready to attack your goal time. Your body is becoming calloused to the mental and physical stress of 10K pace. I suggest you perform this workout nine to 12 days before your race to allow enough time to recover before the event. Start with your usual warm-up which you should perform for each workout described in this article , then run three 2-mile repeats at your goal 10K pace.

Take a 5-minute recovery jog between each repeat. While the 10K buildup workouts occur every other week, the in-between weeks provide a great opportunity to perform other important 5K and 10K workouts. I like m and m repeats performed at 5K effort. I find that running slightly faster repeats on the in-between weeks makes 10K race pace feel easier. You may even perform a 5K race in preparation for your 10K. This 10k Challenge can be used as a training plan for race day, or completed entirely on your own to achieve your running goals.

Most days in the 10k Challenge designate a certain mileage to run. However, every 2 — 3 days there is either a different workout or a rest day scheduled. The purpose of these off days is to help prevent injuries , overtraining , and to give your body a chance to recover.

This beginner friendly 10k Challenge is perfect for runners who are just getting started or for those looking to increase their distance. The first 10 days of the challenge start with a slow, gradual mileage increase, providing time to adjust and get used to the repeated activity. The last 10 days of the challenge have the fastest increase in mileage, as the body will have already adapted to the activity, so increasing will be much easier. Download the ch allenge for free in PDF form to train for a race or check off one of your bucket list goals!

Completing a 10k is moderate running challenge. For new runners or those coming back after a break , the 10k Challenge will feel like quite a pursuit. Or for experienced runners, This is the Intermediate 10K Training Program, for runners who want to improve their performances.

What defines an Intermediate runner? You should be running This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to This program is designed for those training to walk a 10K, or 6.

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