This 16 week 10km training program is designed to be scalable for all levels of running experience. Please remember that all training programs require individualised adjustments to suit your specific requirements - there is no one size fits all training program for a running event. If you need help personalising your running program please contact me.
If you consider yourself a beginner level runner stick to the shorter end of the time range, if you consider yourself an experienced level runner stick to the longer end of the time range and if you consider yourself intermediate choose somewhere in between.
Training Sessions
Long / Steady State: Consistent pace at 70-75% Max HR / conversation pace / slower than race pace.
Tempo / Sustained Efforts: Consistent pace at 80-85% Max HR / faster than race pace or at race pace. Build pace steadily as a warm up 5-10min.
Easy / Recovery: Consistent pace at or below 75% Max HR / conversation pace / very comfortable pace
Speedwork / intervals: Intermittent periods of a set distance or time at 90-95% Max HR / faster than race pace / uncomfortable pace followed by periods of lower intensity that allow recovery. Warm up and cool down for 5-10min.
Fartlek: Self determined periods of work at 80-95% Max HR / faster than race pace / uncomfortable pace followed by self determined periods of lower intensity that allow recovery. Warm up and cool down for 5-10min.
Hills: Running on hilly terrain. Warm up and cool down for 5-10min.
Week 0 (Base building leading up to program start)
Easy runs building up to 1 hour 2-3 times per week.
Week 1
Tempo: 20-40min
Speedwork: 30min 200m work/recovery
Long 30-45min
Week 2
Tempo: 20-40min
Hills: 30min
Long 30-45min
Week 3
Tempo: 20-40min
Speedwork: 30min 200m work/recovery
Long 30-45min
Week 4
Tempo: 20-40min
Hills: 30min
Long 30-45min (last 10min at race pace)
Week 5
Tempo: 30-50min
Speedwork: 30-40min 400m work/recovery
Long 45-60min
Week 6
Tempo: 30-50min
Hills: 30-40min
Long 45-60min
Week 7
Tempo:30-50min
Speedwork: 30-40min 400m work/recovery
Long 45-60min
Week 8
Tempo:30-50min
Hills: 30-40min
Long 45-60min (last 15min at race pace)
Week 9
Tempo: 40-60min
Speedwork: 30-50min 600m work/recovery
Long 60-75min
Week 10
Tempo: 40-60min
Hills: 30-50min
Long 60-75min
Week 11
Tempo: 40-60min
Speedwork: 30-50min 600m work/recovery
Long 60-75min
Week 12
Tempo: 40-60min
Hills: 30-50min
Long 60-75min (last 20min at race pace)
Week 13
Tempo: 30-50min
Speedwork: 30-60min 800m work/recovery
Long 45-60min
Week 14
Tempo: 30-50min
Easy: 30-60min
Long: 45-60min (last 20min at race pace)
Week 15
Tempo: 20-40min
Speedwork: 30-60min 800m work/recovery
Long 30-45min
Week 16
Tempo: 20-40min
Easy: 30-60min
10km Event
Notes
If you're an experienced runner & recovering well between sessions and you would like to add an additional run each week, duplicate the long run session (excluding weeks 13 & 14).
Respond to 'niggles' & injuries as soon as you notice them by making individualised adjustments to your training program.
Other cross training options can be used to substitute for sessions but up to only 1 substituted session per week (unless your body requires more rest from running due to injury). Cross training options include cycling, rowing, swimming etc that follow the same training format as the day it's been substituted for.
Include strength training & mobility work for the purposes of improving running related function & preventing injury.