Training for 10k

10K race stands for a race on a track whose overall length is 10.000 meters, or 10K (kilometres). As they is offering sufficient challenge but are not so demanding as other long-distance races such as a marathon or half-marathon, 10K races are becoming more and more popular with runners of all levels of fitness. If you are thinking about entering a 10K race as a recreational runner, here is a training schedule that will help you in preparations.

General information

This program is an eight week long training program designed to prepare recreational racers for a 10K race.

You should have the ability to run at least two miles without stopping before you begin to train by this program. Program is made up of easy runs, light speed and hill workouts and resting days.

Easy runs

Easy run should be fairly comfortable. Pace should be such that you are breading heavily, but are still able to hold a conversation. If you cannot talk, ease it down. If you can sing and run faster.

Hill workouts

These are aimed at building strength and speed, and consist of short, repeated runs up a moderate grade.

Speed workouts

These workouts are on an introductory training level and are designed as short intervals of running faster than you would normally. By working out for speed, you should improve your speed and performance moderately. Pace of speed workouts should be similar to your 5K or 10K pace - faster than easy workout, but not an all-out burst of speed. You should feel like you are at the edge of your red zone.

Rest

Tissues such as bone, muscles, ligaments and tendons rest, regenerate and improve while you rest. on a rest day, avoid any intense physical activity. On a rest or cross-training day, either rest or engage in some activity other than running.

Training schedule

(Starting day is Monday, assuming that race is on Sunday, adjust if needed.)

Week one, day by day: rest; 2 miles easy; warm up + 4 x hill; rest/cross-train; 2,5 miles easy; 2 miles easy; 3 miles easy

Week two, day by day: rest; 3 miles easy; warm up + 4 x speed (speed 800 m + jog 400 m) w/800 m jog cool-down; rest/cross-train; 3 miles easy; 2 miles easy; 3,5 miles easy

Week three, day by day: rest; 3,5 miles easy; warm up + 6 x speed (speed 400 m + jog 400 m) w/800 m jog cool-down; rest/cross-train; 3,5 miles easy; 2 miles easy; 4 miles easy

Week four, day by day: rest; 4 miles easy; warm up + 6 x speed (speed 800 m + jog 400 m) w/800 m jog cool-down; rest/cross-train; 4 miles easy; 2 miles easy; 4,5 miles easy

Week five, day by day: rest; 4,5 miles easy; warm up + 2 x speed (speed 1600 m + jog 800 m) w/800 m jog cool-down; rest/cross-train; 4,5 miles easy; 2 miles easy; 5 miles easy

Week six, day by day: rest; 5 miles easy; warm up + 8 x speed (speed 800 m + jog 400 m) w/800 m jog cool-down; rest/cross-train; 5 miles easy; 2 miles easy; 5,5 miles easy

Week seven, day by day: rest; 5,5 miles easy; warm up + 3 x speed (speed 1600 m + jog 800 m) w/800 m jog cool-down; rest/cross-train; 5,5 miles easy; 2 miles easy; 6 miles easy

Week eight, day by day: rest; 6 miles easy; warm up + 8 x speed (speed 400 m + jog 400 m) w/800 m jog cool-down; 2 miles easy; 2 miles easy; rest; RACE.